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

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta: 189g
• Carrots: 732g

Cooked 51% Whole Wheat Pasta has 3.9 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.83g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.5g	54% 70g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	48% 34.7g	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	0.18% 0.13g	5.55% 4.02g	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	% 0.13g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 26.3g	g per day for Men 19-50 years
Fiber	23% 8.68g	54% 20.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Carrots	Recommended Dietary Allowance
Vitamin A	NA	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.68% 0.43mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	34.8% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	48% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.26% 0.19mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Carrots	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	39% 3.1mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	45.5% 1.05mg	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	29.6% 208mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	3.1% 115g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B5, 5.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 25.6 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.4 times more Iron, 1.9 times more Manganese, 88.2 times more Selenium and 1.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 10.7 times more Calcium, 16.1 times more Potassium, 44.6 times more Sodium and 5.6 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Raw Carrots have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 5 times more Omega 3, 1.4 times more Omega 6 and 1.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 21.6 times more Sugars, 30.5 times more Fructose and 2.4 times more Fiber than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.