Comparing Nutrients in 1 pound Cooked Whole-wheat Pasta VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Whole-wheat Pasta	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	23.3% 676kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	15.4% 11g	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	0.44% 0.32g	NA	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	48.5% 27g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	39% 0.51mg	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	24% 95μg	9.07% 36.3μg	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	10% 9.07mg	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	6.96% 1.04mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	52% 0.47mg	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	98% 7.8mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	88.7% 2.04mg	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	82.3% 576mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	299% 165μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.58% 280g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Whole-wheat Pasta vs Canned Carrots with Liquids and Salt:

• Cooked Whole-wheat Pasta has 8.2 times more Vitamin B1, 3.7 times more Vitamin B2, 7.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C, 3.2 times more Vitamin E and 16.3 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Whole-wheat Pasta as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Whole-wheat Pasta vs Canned Carrots with Liquids and Salt:

• Cooked Whole-wheat Pasta has 2.2 times more Copper, 3.3 times more Iron, 6 times more Magnesium, 2.9 times more Manganese, 6.4 times more Phosphorus, 90.8 times more Selenium and 4.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Calcium, 1.8 times more Potassium, 60 times more Sodium and 1.5 times more Water than Cooked Whole-wheat Pasta.

Comparison of macro-nutrients per 1 pound:

• Cooked Whole-wheat Pasta has 6.5 times more Energy, 12.2 times more Fat, 4.5 times more Omega 3, 9.6 times more Omega 6, 5.6 times more Carbohydrate, 2.2 times more Fiber and 10.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.3 times more Sugars than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.