Comparing Nutrients in 1 pound Cooked Corn Pasta VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Corn Pasta	Carrots	Recommended Dietary Allowance
Energy	19.7% 572kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	NA	29.7% 21.5g	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	NA	3.44% 2.5g	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	NA	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	21.3% 12g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Carrots	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	21.5% 86μg	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	29.7% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Carrots	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	14% 1.13mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	28.2% 0.65mg	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	49.2% 345mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8.37% 310g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 278.3 times more Vitamin A, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Raw Carrots have similar amounts of Vitamin B1 per 1 lb.
• Both Cooked Corn Gluten-free Pasta as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Corn Pasta vs Carrots:

• Cooked Corn Gluten-free Pasta has 1.4 times more Copper, 3 times more Magnesium, 2.2 times more Phosphorus, 28 times more Selenium and 2.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 33 times more Calcium, 10.3 times more Potassium, more Sodium and 1.3 times more Water than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Raw Carrots have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Corn Gluten-free Pasta has 3.1 times more Energy, 3.2 times more Omega 6, 2.9 times more Carbohydrate, 1.7 times more Fiber and 2.8 times more Protein than Raw Carrots.
• Both Cooked Corn Gluten-free Pasta as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.