Comparing Nutrients in 1 pound 51% whole wheat Pasta VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	51% whole wheat Pasta	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	56.6% 1642kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	4.98% 1.6g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	23% 3.92g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	27% 35g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	1.25% 0.91g	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	% 0.91g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 2.72g	% 15.6g	g per day for Men 19-50 years
Fiber	121% 46g	39.4% 15g	38g per day for Men 19-50 years
Protein	109% 61.3g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	67% 268μg	12.5% 50μg	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	11.6% 10.4mg	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	5.14% 0.77mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	12.2% 122mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	41.3% 0.37mg	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	189% 15mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	442% 10mg	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	186% 1302mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.1% 40g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of 51% whole wheat 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 51% whole wheat Pasta vs Cooked Frozen Carrots:

• 1 pound of 51% whole wheat Pasta has 12.4 times more Vitamin B1, 5.2 times more Vitamin B2, 19.1 times more Vitamin B3, 4.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 5.9 times more Vitamin E and 15.1 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 1 pound of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 pound for 51% whole wheat Pasta vs Cooked Frozen Carrots:

• 1 pound of 51% whole wheat Pasta has 5.2 times more Copper, 6.3 times more Iron, 9.5 times more Magnesium, 13.4 times more Manganese, 9.3 times more Phosphorus, 1.9 times more Potassium, 115.7 times more Selenium and 6.9 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.3 times more Calcium, 5.4 times more Sodium and 10.2 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of 51% whole wheat Pasta has 9.8 times more Energy, 3.9 times more Fat, 1.4 times more Omega 3, 3 times more Omega 6, 9.5 times more Carbohydrate, 3.1 times more Fiber and 23.3 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.6 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein