Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.6% 104kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	6.07% 1.94g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	28.4% 4.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	256% 333g	130g per day for Men 19-50 years
Sugars	15.4% 11g	17% 12.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.88% 1.36g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	110% 41.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	112% 63g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	309% 2781μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	78.2% 313μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	14% 141mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.5% 2.36mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	588% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	222% 1556mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	58% 1969mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	640% 352μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1% 37.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Whole Wheat Pasta:

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Vitamin E and 7 times more Vitamin K than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 21.4 times more Vitamin B1, 8.1 times more Vitamin B2, 20.6 times more Vitamin B3, 6.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 8.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Whole Wheat Pasta:

• Canned Carrots Solids and Liquids with Salt have 40 times more Sodium and 11.3 times more Water than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 4.8 times more Copper, 7 times more Iron, 14.2 times more Magnesium, 6.6 times more Manganese, 17.2 times more Phosphorus, 2.5 times more Potassium, 194 times more Selenium and 10.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dry Whole-Wheat Pasta have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Whole-Wheat Pasta contains 15.3 times more Energy, 20.9 times more Fat, 17.1 times more Saturated Fat, 8.8 times more Omega 3, 19 times more Omega 6, 13.7 times more Carbohydrate, 5.1 times more Fiber and 23.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dry Whole-Wheat Pasta have similar amounts of Sugars per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Dry Whole-Wheat Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.