Comparing Nutrients in 1 pound Boiled Carrots VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Boiled Carrots	Dry Pasta	Recommended Dietary Allowance
Energy	5.47% 159kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	261% 339g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	16.7% 12g	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	2.25% 1.63g	0.69% 0.5g	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	% 1.8g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 2.18g	g per day for Men 19-50 years
Fiber	36% 13.6g	38% 14.5g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	106% 59g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Pasta	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	49.5% 0.64mg	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	16% 63.5μg	20.4% 81.6μg	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	18% 16.3mg	0% 0mg	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	31% 4.67mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Pasta	Recommended Dietary Allowance
Calcium	13.6% 136mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	181% 4.16mg	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	19.4% 136mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	521% 287μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	11% 409g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Dry Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Dry Pasta:

• 1 pound of Boiled Carrots has more Vitamin A, more Vitamin C, 9.4 times more Vitamin E and 137 times more Vitamin K than Dry Pasta.
• While 1 lb of Dry Unenriched Pasta contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Dry Pasta provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Dry Pasta:

• 1 pound of Boiled Carrots has 1.4 times more Calcium, 9.7 times more Sodium and 9.1 times more Water than Dry Pasta.
• While 1 lb of Dry Unenriched Pasta contains 17 times more Copper, 3.8 times more Iron, 5.3 times more Magnesium, 5.9 times more Manganese, 6.3 times more Phosphorus, 90.3 times more Selenium and 7.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Dry Pasta contain similar levels of Potassium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 1.3 times more Sugars than Dry Pasta.
• While 1 lb of Dry Unenriched Pasta contains 10.6 times more Energy, 6.2 times more Omega 6, 9.1 times more Carbohydrate and 17.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Dry Pasta offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in one pound.