Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Cooked 51% Whole Wheat Pasta

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Cooked 51% Whole Wheat Pasta: 189g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 6.9 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is above average in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	44.3% 32g	2.2% 1.6g	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	0.18% 0.13g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	61.8% 23.5g	23% 8.68g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	888% 7996μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	8.68% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	14% 0.18mg	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	26% 104μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	63.5% 9.52mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	40.4% 404mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	41.7% 0.38mg	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	84.8% 6.8mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	84.7% 1.95mg	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	37.3% 261mg	29.6% 208mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	3.1% 115g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Cooked 51% Whole Wheat Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Canned Carrots with Liquids and Salt have 1.8 times more Vitamin B2, 4.2 times more Vitamin B5, 8 times more Vitamin B6, 2.8 times more Vitamin B9 and 50.5 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• Both Canned Carrots with Liquids and Salt and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Canned Carrots with Liquids and Salt have 17.9 times more Calcium, 3.6 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 15.5 times more Potassium, 276.5 times more Sodium, 1.8 times more Zinc and 10.6 times more Water than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 12.4 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Liquids and Salt have 1.4 times more Omega 3, 20 times more Sugars and 2.7 times more Fiber than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.4 times more Omega 6 and 1.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6
• 300 calories of Cooked 51% Whole Wheat Pasta provide inadequate amounts of Omega 3