Comparing Nutrients in 300 calories Frozen Carrots VS Cooked Corn Pasta

Weight per 300 calories

• Frozen Carrots: 833g
• Cooked Corn Pasta: 238g

Cooked Corn Gluten-free Pasta has 3.5 times more energy per unit of mass than Frozen Carrots, Unprepared, which is average in comparison to other foods. Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Carrots or Cooked Corn Pasta?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Frozen Carrots	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	51% 66.5g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	NA	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	3.56% 2.6g	NA	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	72.4% 27.5g	30% 11.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	11% 6.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	657% 5917μg	0.79% 7.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	4.2% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	10.6% 0.14mg	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	21% 83.3μg	3.57% 14.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 21mg	0% 0mg	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	31.7% 4.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	30% 300mg	0.24% 2.4mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	17% 0.15mg	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	46% 3.67mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	16% 0.36mg	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	39.3% 275mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	2.17% 74mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	20.3% 750g	4.4% 163g	3700g per day for Men 19-50 years

Frozen Carrots VS Cooked Corn Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or Cooked Corn Pasta?

Lets compare vitamin content per 300 calories of Frozen Carrots vs Cooked Corn Pasta:

• 300 calories of Frozen Carrots have 828.3 times more Vitamin A, 2.9 times more Vitamin B1, 5.6 times more Vitamin B2, 2.9 times more Vitamin B3, 5.1 times more Vitamin B5, 5.7 times more Vitamin B6, 5.8 times more Vitamin B9 and more Vitamin C than Cooked Corn Pasta.
• 300 calories of Cooked Corn Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Frozen Carrots, Unprepared as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Cooked Corn Pasta:

• 300 calories of Frozen Carrots have 126 times more Calcium, 4 times more Copper, 6.2 times more Iron, 3.9 times more Manganese, 1.5 times more Phosphorus, 26.5 times more Potassium, more Sodium, 1.8 times more Zinc and 4.6 times more Water than Cooked Corn Pasta.
• Both Frozen Carrots and Cooked Corn Pasta contain similar levels of Magnesium and Selenium per 300 calories.
• 300 calories of Cooked Corn Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 6 times more Omega 3, 2.7 times more Omega 6 and 2.4 times more Fiber than Cooked Corn Pasta.
• Both Frozen Carrots and Cooked Corn Pasta offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked Corn Pasta provide inadequate amounts of Omega 3 and Omega 6