Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 321g
• Canned Carrots with Liquids and Salt: 2174g

Cooked 51% Whole Wheat Pasta with Enriched Semolina has 6.8 times more energy per 100g than Canned Carrots with Liquids and Salt. It has above average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	NA	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	89.8% 117g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	73.8% 53.5g	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	0.31% 0.22g	NA	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	38% 14.4g	103% 39g	38g per day for Men 19-50 years
Protein	32.5% 18g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	187% 2.43mg	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	30.4% 122μg	43.5% 174μg	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	48.3% 43.5mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	249% 2.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	63.3% 5.06mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	425% 9.8mg	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	44.4% 311mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	5.33% 197g	54.6% 2022g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.5 times more Vitamin B1 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Vitamin B2, 3.6 times more Vitamin B5, 11.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 332.3 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Canned Carrots with Liquids and Salt 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 Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Canned Carrots with Liquids and Salt:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 11.3 times more Selenium than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 19.1 times more Calcium, 3.9 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, 16.5 times more Potassium, 407 times more Sodium, 1.9 times more Zinc and 10.3 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 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 Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.4 times more Protein than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 25.7 times more Sugars and 2.7 times more Fiber than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.