Comparing Nutrients in 1 pound Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Carrots	Recommended Dietary Allowance
Energy	24.4% 708kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	6.92% 6.7g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	0.44% 0.32g	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	% 0.32g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 16.3g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	46% 25.7g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Carrots	Recommended Dietary Allowance
Vitamin A	NA	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.5% 0.89mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	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	43% 172μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	0.76% 0.91μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Carrots	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	89.6% 7.17mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	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	63% 440mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	7.54% 279g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Carrots:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 2.1 times more Vitamin B6 and 66 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Raw Carrots have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Carrots:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 4 times more Copper, 5.3 times more Iron, 3.4 times more Magnesium, 6.9 times more Manganese, 2.8 times more Phosphorus, 307 times more Selenium and 4.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3 times more Calcium, 4.5 times more Potassium, 17.3 times more Sodium and 1.4 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparison of macro-nutrients per 1 pound:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 3.8 times more Energy, 6.2 times more Fat, 3.2 times more Carbohydrate, 1.6 times more Fiber and 6.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 7.3 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Raw Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.