Comparing Nutrients in 300 calories 51% whole wheat Pasta VS Boiled Carrots

Weight per 300 calories

• 51% whole wheat Pasta: 83g
• Boiled Carrots: 857g

51% whole wheat Pasta has 10.3 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - 51% whole wheat Pasta or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	51% whole wheat Pasta	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.6g	54% 70.5g	130g per day for Men 19-50 years
Sugars	2.97% 2.15g	40.8% 29.6g	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	0.23% 0.17g	4.26% 3.1g	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	% 0.17g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 23g	g per day for Men 19-50 years
Fiber	22% 8.37g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	20% 11g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	101% 1.3mg	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	12.2% 49μg	30% 120μg	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	34.3% 31mg	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	0.94% 0.14mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.75μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	34.5% 2.76mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	80.8% 1.86mg	57.8% 1.33mg	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	34% 238mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.2% 7.33g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of 51% whole wheat Pasta vs Boiled Carrots:

• Boiled and Drained Carrots contain 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B5, 5.7 times more Vitamin B6, 2.5 times more Vitamin B9, 62.7 times more Vitamin E and 157.4 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for 51% whole wheat Pasta vs Boiled Carrots:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.4 times more Copper, 1.4 times more Manganese and 9.6 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.5 times more Calcium, 6.6 times more Potassium, 54.5 times more Sodium and 105.4 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Boiled and Drained Carrots have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 6 times more Omega 3 and 1.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.7 times more Sugars, 18.6 times more Fructose and 3.1 times more Fiber than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Boiled and Drained Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.