Comparing Nutrients in 300 calories Cooked Whole-wheat Pasta VS Canned Carrots with Salt

Weight per 300 calories

• Cooked Whole-wheat Pasta: 201g
• Canned Carrots with Salt: 1200g

Cooked Whole-wheat Pasta has 6 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Cooked Whole-wheat Pasta or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Whole-wheat Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.37% 1.1g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	41% 29.8g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	20.7% 7.85g	47.4% 18g	38g per day for Men 19-50 years
Protein	21.5% 12g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	103% 1.34mg	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	10.6% 42.3μg	27% 108μg	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	0% 0mg	36% 32.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.1% 0.46mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.6% 26mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	139% 1.25mg	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	43.3% 3.46mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	235% 5.4mg	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	36.5% 256mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.05mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	3.36% 124g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Whole-wheat Pasta vs Canned Carrots with Salt:

• Cooked Whole-wheat Pasta has 1.5 times more Vitamin B1 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.8 times more Vitamin B2, 3 times more Vitamin B5, 7.2 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 19.2 times more Vitamin E and 97.3 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Cooked Whole-wheat Pasta as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Whole-wheat Pasta vs Canned Carrots with Salt:

• Cooked Whole-wheat Pasta has 15.2 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 11.5 times more Calcium, 2.8 times more Copper, 2.2 times more Iron, 2 times more Manganese, 11.1 times more Potassium, 360.6 times more Sodium and 9 times more Water than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Drained Canned Carrots with Salt have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Whole-wheat Pasta has 1.5 times more Fat and 1.6 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.8 times more Omega 3, 19.7 times more Sugars and 2.3 times more Fiber than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Cooked Whole-wheat Pasta as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.