Comparing Nutrients in 300 calories Boiled Carrots VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 300 calories

• Boiled Carrots: 857g
• 51% Whole Wheat Pasta with Enriched Semolina: 83g

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 10.3 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Boiled Carrots	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.2% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	47% 61g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	2.52% 1.83g	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	4.26% 3.1g	0.23% 0.17g	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	% 3.43g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 23g	% 0.33g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	811% 7303μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	15.3% 0.2mg	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	30% 120μg	23.7% 95μg	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	34.3% 31mg	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	59% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0.62% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	25.7% 257mg	2.08% 20.8mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	76.2% 1.75mg	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	36.7% 257mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	7.77% 264mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.66% 9.97mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	21% 773g	0.21% 7.67g	3700g per day for Men 19-50 years

Boiled Carrots VS 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 300 calories of Boiled Carrots vs 51% Whole Wheat Pasta with Enriched Semolina:

• 300 calories of Boiled Carrots have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B5, 6.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 157 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.3 times more Vitamin B3 than Boiled and Drained Carrots.
• 300 calories of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 300 calories for Boiled Carrots vs 51% Whole Wheat Pasta with Enriched Semolina:

• 300 calories of Boiled Carrots have 12.4 times more Calcium, 1.2 times more Phosphorus, 7.6 times more Potassium, 49.9 times more Sodium and 100.8 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.2 times more Copper, 1.3 times more Manganese and 10.6 times more Selenium than Boiled and Drained Carrots.
• Both Boiled Carrots and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron, Magnesium and Zinc per 300 calories.
• 300 calories of 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 16.2 times more Sugars and 2.7 times more Fiber than 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Carrots as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.