Comparing Nutrients in 500 calories Cooked Corn Pasta VS Carrots

Weight per 500 calories

• Cooked Corn Pasta: 397g
• Carrots: 1220g

Cooked Corn Pasta has 3.1 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Cooked Corn Pasta or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Corn Pasta	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.38% 1.25g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	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	NA	9.25% 6.7g	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	50% 19g	90% 34g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Carrots	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	58% 232μg	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	80% 72mg	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	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Carrots	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	12.4% 0.99mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	76% 1.74mg	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	43% 302mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	7.33% 271g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Corn Pasta vs Carrots:

• Raw Carrots contain 855.4 times more Vitamin A, 3.8 times more Vitamin B1, 7.7 times more Vitamin B2, 5.4 times more Vitamin B3, 6.6 times more Vitamin B5, 7.3 times more Vitamin B6, 9.7 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta as well as Raw Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cooked Corn Pasta vs Carrots:

• Cooked Corn Gluten-free Pasta has 9.1 times more Selenium than Raw Carrots.
• While Raw Carrots contain 101.4 times more Calcium, 2.2 times more Copper, 3.7 times more Iron, 2.9 times more Manganese, 1.4 times more Phosphorus, 31.7 times more Potassium, more Sodium and 4 times more Water than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Raw Carrots have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots contain 1.8 times more Fiber than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Cooked Corn Gluten-free Pasta as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.