Comparing Nutrients in 1 pound Cooked Enriched Pasta VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Enriched Pasta	Frozen Carrots	Recommended Dietary Allowance
Energy	24.7% 717kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	27.6% 36g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 18.4g	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	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.24mg	16.6% 0.2mg	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	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	37.3% 0.34mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	33.7% 0.78mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	218% 120μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	7.6% 282g	11% 408g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Enriched Pasta versus 1 lb of 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 Frozen Carrots:

• 1 pound of Cooked Enriched Pasta has 6.2 times more Vitamin B1, 3.7 times more Vitamin B2, 3.6 times more Vitamin B3 and 7.3 times more Vitamin B9 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains more Vitamin A, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C, 9.5 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Enriched Pasta has 1.4 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 37.7 times more Selenium and 1.5 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 5.1 times more Calcium, 5.3 times more Potassium, 68 times more Sodium and 1.4 times more Water than Cooked Enriched Pasta.
• 1 pound of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Enriched Pasta has 4.4 times more Energy, 3.9 times more Carbohydrate and 7.4 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 8.5 times more Sugars and 1.8 times more Fiber than Cooked Enriched Pasta.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Cooked Enriched Pasta as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one pound.