Comparing Nutrients in 500 calories 51% whole wheat Pasta VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• 51% whole wheat Pasta: 138g
• Canned Carrots with Liquids and Salt: 2174g

51% whole wheat Pasta has 15.7 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - 51% whole wheat Pasta or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	51% whole wheat Pasta	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	3.8% 3.7g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.03% 1.2g	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	77.7% 101g	89.8% 117g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	36.7% 14g	103% 39g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	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	42.7% 0.51mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	20.4% 81.5μg	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	1.57% 0.23mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.73% 37.3mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	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	57.5% 4.6mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	34.2% 144mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	56.6% 396mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of 51% whole wheat Pasta vs Canned Carrots with Liquids and Salt:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.2 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Vitamin B2, 2.7 times more Vitamin B5, 6.3 times more Vitamin B6, 2.1 times more Vitamin B9, 67.6 times more Vitamin E and 171.4 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for 51% whole wheat Pasta vs Canned Carrots with Liquids and Salt:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 11 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 18.1 times more Calcium, 3.8 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 7.4 times more Potassium, 343.4 times more Sodium, 1.9 times more Zinc and 165.4 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2 times more Omega 3, 14.9 times more Sugars and 2.8 times more Fiber than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.