Comparing Nutrients in 1 pound Cooked Enriched Pasta VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cooked Enriched Pasta	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	24.7% 717kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	27% 35g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	25.5% 18.5g	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	0.19% 0.14g	1.75% 1.27g	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	% 0.18g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 15.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	39.4% 15g	38g per day for Men 19-50 years
Protein	47% 26.3g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.24mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	29.3% 0.38mg	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	82.8% 331μg	12.5% 50μg	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	0% 0mg	11.6% 10.4mg	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	1.8% 0.27mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	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	72.6% 5.8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	33% 0.76mg	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	37.6% 263mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	218% 120μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.6% 282g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Enriched Pasta VS Cooked Frozen Carrots per 1 lb

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

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

• 1 pound of Cooked Enriched Pasta has 9.1 times more Vitamin B1, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3 and 6.6 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C, 16.8 times more Vitamin E and more Vitamin K than Cooked Enriched Pasta.
• 1 pound of Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Enriched Pasta as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Enriched Pasta has 1.2 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 44 times more Selenium and 1.5 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 5 times more Calcium, 4.4 times more Potassium, 59 times more Sodium and 1.5 times more Water than Cooked Enriched Pasta.
• 1 pound of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Enriched Pasta has 4.3 times more Energy, 4 times more Carbohydrate and 10 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.8 times more Omega 3, 7.3 times more Sugars and 1.8 times more Fiber than Cooked Enriched Pasta.
• 1 pound of Cooked Enriched Pasta provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Cooked Enriched Pasta as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.