Comparing Nutrients in 1 pound Enriched Pasta VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Enriched Pasta	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	58% 1683kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	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	14.4% 2.45g	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	261% 339g	27% 35g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	0.69% 0.5g	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	% 0.54g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 2.18g	% 15.6g	g per day for Men 19-50 years
Fiber	38% 14.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	106% 59g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	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	337% 4.04mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	203% 32.6mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	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	269% 1075μg	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	3.33% 0.5mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	9.53% 95mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	2.04% 81.6μg	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	187% 15mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	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	122% 857mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11% 410g	3700g per day for Men 19-50 years

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

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

• 1 pound of Enriched Pasta has 29.7 times more Vitamin B1, 10.8 times more Vitamin B2, 17.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 21.5 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin C, 9.2 times more Vitamin E and 136 times more Vitamin K than Dry Enriched Pasta.
• 1 pound of Enriched Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry 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 Enriched Pasta vs Cooked Frozen Carrots:

• 1 pound of Enriched Pasta has 3.5 times more Copper, 6.2 times more Iron, 4.8 times more Magnesium, 5.5 times more Manganese, 6.1 times more Phosphorus, 105.3 times more Selenium and 4 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.7 times more Calcium, 9.8 times more Sodium and 9.1 times more Water than Dry Enriched Pasta.
• Both Enriched Pasta and Cooked Frozen Carrots contain similar levels of Potassium per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Pasta has 10 times more Energy, 1.9 times more Omega 6, 9.7 times more Carbohydrate and 22.5 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.8 times more Omega 3 and 1.5 times more Sugars than Dry Enriched Pasta.
• Both Enriched Pasta and Cooked Frozen Carrots offer comparable quantities of Fiber per one pound.
• 1 pound of Enriched Pasta provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein