Comparing Nutrients in 500 calories Enriched Pasta VS Frozen Carrots

Weight per 500 calories

• Enriched Pasta: 135g
• Frozen Carrots: 1389g

Enriched Pasta has 10.3 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Enriched Pasta or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Enriched Pasta	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	2.02% 0.032g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	84.4% 110g	130g per day for Men 19-50 years
Sugars	4.96% 3.6g	91% 66g	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	0.2% 0.15g	5.94% 4.3g	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	% 0.16g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 56.3g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	121% 46g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.67mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	80% 319μg	34.7% 139μg	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	38.6% 34.7mg	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	0.99% 0.15mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.61% 24.3μg	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	55.6% 4.45mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.24mg	103% 2.38mg	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	36.4% 255mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	33.8% 1251g	3700g per day for Men 19-50 years

Enriched Pasta VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched Pasta or Frozen Carrots?

Lets compare vitamin content per 500 calories of Enriched Pasta vs Frozen Carrots:

• 500 calories of Enriched Pasta have 2 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.3 times more Vitamin B9 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 4.5 times more Vitamin B5, 6.9 times more Vitamin B6, more Vitamin C, 53.4 times more Vitamin E and 1813.8 times more Vitamin K than Dry Enriched Pasta.
• Both Enriched Pasta and Frozen Carrots provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Enriched Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry Enriched Pasta as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Enriched Pasta vs Frozen Carrots:

• 500 calories of Enriched Pasta have 8.8 times more Selenium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 17.7 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 10.9 times more Potassium, 116.8 times more Sodium, 2.4 times more Zinc and 93.7 times more Water than Dry Enriched Pasta.
• 500 calories of Enriched Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enriched Pasta have 1.6 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 7.3 times more Omega 3, 4.7 times more Omega 6, 18.4 times more Sugars and 10.6 times more Fiber than Dry Enriched Pasta.
• Both Enriched Pasta and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6