Comparing Nutrients in 500 calories Boiled Carrots VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

• Boiled Carrots: 1429g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 321g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 4.5 times more energy per unit of mass than Boiled and Drained Carrots, which is above average in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Carrots or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Boiled Carrots	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	NA	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	76% 99g	130g per day for Men 19-50 years
Sugars	68% 49.3g	2.87% 2.1g	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	7.1% 5.14g	0.31% 0.22g	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	% 5.7g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 0.32g	g per day for Men 19-50 years
Fiber	113% 43g	38% 14.4g	38g per day for Men 19-50 years
Protein	19.4% 11g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	16% 0.21mg	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	50% 200μg	30.4% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51.4mg	NA	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	98% 14.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	43% 429mg	3.53% 35.3mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	137% 3.16mg	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	61.2% 429mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	35% 1288g	5.33% 197g	3700g per day for Men 19-50 years

Boiled Carrots VS Cooked 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Boiled Carrots have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 4 times more Vitamin B5, 10.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 305.3 times more Vitamin K than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• Both Boiled Carrots and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 500 calories for Boiled Carrots vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Boiled Carrots have 12.2 times more Calcium, 1.4 times more Phosphorus, 14.8 times more Potassium, 64.6 times more Sodium and 6.5 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.4 times more Copper, 1.4 times more Manganese and 9.8 times more Selenium than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron, Magnesium and Zinc per 500 calories.
• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 23.7 times more Sugars and 3 times more Fiber than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 500 calories.