Comparing Nutrients in 300 calories Boiled Carrots VS Cooked 51% Whole Wheat Pasta

Weight per 300 calories

• Boiled Carrots: 857g
• Cooked 51% Whole Wheat Pasta: 189g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 4.5 times more energy per unit of mass than Boiled and Drained Carrots, which is above average in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Boiled Carrots	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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% 70.5g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 23g	% 0.38g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	23% 8.68g	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	Cooked 51% Whole Wheat Pasta	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	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	8.68% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	30% 120μg	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	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	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	25.7% 257mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	41.7% 0.38mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	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	36.7% 257mg	29.6% 208mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	21% 773g	3.1% 115g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 1.9 times more Vitamin B1, 1.9 times more Vitamin B2, 4.6 times more Vitamin B5, 7.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 46.8 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Boiled and Drained Carrots and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Cooked 51% Whole Wheat Pasta:

• Boiled and Drained Carrots have 11.4 times more Calcium, 1.2 times more Phosphorus, 13.9 times more Potassium, 43.9 times more Sodium and 6.7 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.6 times more Copper, 1.5 times more Manganese and 10.8 times more Selenium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Iron, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 18.4 times more Sugars, 23.4 times more Fructose and 3 times more Fiber than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 8.6 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.