Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Frozen Carrots	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	5.8% 168kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	6.07% 1.94g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	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	27% 35g	256% 333g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 3.1g	g per day for Men 19-50 years
Fiber	39.4% 15g	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

	Cooked Frozen Carrots	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	426% 3837μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	16% 159mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	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	30% 2.4mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	20% 141mg	222% 1556mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	58% 1969mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	640% 352μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	11% 410g	1% 37.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Whole Wheat Pasta per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Whole Wheat Pasta:

• 1 pound of Cooked Frozen Carrots has 2.2 times more Vitamin E and 9.7 times more Vitamin K than Whole Wheat Pasta.
• While 1 lb of Dry Whole-Wheat Pasta contains 13.6 times more Vitamin B1, 5.9 times more Vitamin B2, 20.9 times more Vitamin B3, 5 times more Vitamin B5, 3.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 pound of Whole Wheat Pasta have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Whole Wheat Pasta:

• 1 pound of Cooked Frozen Carrots has 1.2 times more Calcium, 9.8 times more Sodium and 11 times more Water than Whole Wheat Pasta.
• While 1 lb of Dry Whole-Wheat Pasta contains 6.1 times more Copper, 6.8 times more Iron, 11.6 times more Magnesium, 17.9 times more Manganese, 11.1 times more Phosphorus, 2.3 times more Potassium, 129.3 times more Selenium and 8.5 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.5 times more Sugars than Whole Wheat Pasta.
• While 1 lb of Dry Whole-Wheat Pasta contains 9.5 times more Energy, 4.3 times more Fat, 1.6 times more Omega 3, 3.7 times more Omega 6, 9.5 times more Carbohydrate, 2.8 times more Fiber and 23.9 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein