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Comparing Nutrients in 300 calories Cooked Whole-wheat PastaVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Cooked Whole-wheat Pasta
201g
Canned Carrots with Liquids and Salt
1304g

Cooked Whole-wheat Pasta has 6.5 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta
15%
10%
75%
Canned Carrots with Liquids and Salt
9%
5%
86%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.55%3.44g
Fat
1.9%1.83g
3.44 gvs1.83 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.53%0.49g
Saturated Fat
1%0.33g
0.49 gvs0.33 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.53%0.072g
Omega 3
6.52%0.1g
0.072 gvs0.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.37%1.1g
Omega 6
4.3%0.73g
1.1 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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46.6%60.5g
Carbohydrate
54%70g
60.5 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.1%1.5g
Sugars
44.3%32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.5 gvs32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.19%0.14g
Fructose
NA
≤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]
0.14 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.14g
Glucose
NA
0.14 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g
Sucrose
NA
0.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.7%7.85g
Fiber
61.8%23.5g
7.85 gvs23.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.5%12g
Protein
13.5%7.57g
12 gvs7.57 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
888%7996μg
RAE, retinol activity equivalents
0 μgvs7996 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26%0.31mg
Vitamin B1
20.7%0.25mg
Thiamine
0.31 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%0.2mg
Vitamin B2
27%0.35mg
Riboflavin
0.2 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39.3%6.3mg
Vitamin B3
34.3%5.5mg
Niacin, nicotinic acid, niacinamide
6.3 mgvs5.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.8%0.54mg
Vitamin B5
36.3%1.8mg
Pantothenic acid
0.54 mgvs1.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.4%0.19mg
Vitamin B6
112%1.46mg
Pyridoxine
0.19 mgvs1.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.6%42.3μg
Vitamin B9
26%104μg
Folates and Folic Acid
42.3 μgvs104 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
29%26mg
Ascorbic acid
0 mgvs26 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.1%0.46mg
Vitamin E
63.5%9.52mg
Tocopherols and Tocotrienols
0.46 mgvs9.52 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1%1.2μg
Vitamin K
107%128μg
Phytomenadione or phylloquinone
1.2 μgvs128 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.6%26mg
Calcium
40.4%404mg
26 mgvs404 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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50.3%0.45mg
Copper
149%1.34mg
0.45 mgvs1.34 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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43.3%3.46mg
Iron
84.8%6.8mg
3.46 mgvs6.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26%109mg
Magnesium
28%117mg
109 mgvs117 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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116%2.66mg
Manganese
255%5.87mg
2.66 mgvs5.87 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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36.5%256mg
Phosphorus
37.3%261mg
256 mgvs261 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.7%193mg
Potassium
66.4%2257mg
193 mgvs2257 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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133%73μg
Selenium
9.5%5.2μg
73 μgvs5.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.54%8.05mg
Sodium
209%3130mg
8.05 mgvs3130 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg
Zinc
34.4%3.8mg
2.7 mgvs3.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.36%124g
Water
32.8%1213g
124 gvs1213 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Whole-wheat Pasta vs Canned Carrots with Liquids and Salt:
Comparing minerals per 300 calories for Cooked Whole-wheat Pasta vs Canned Carrots with Liquids and Salt:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: