Comparing Nutrients in 500 calories 51% whole wheat Pasta VS Boiled Carrots

Weight per 500 calories

• 51% whole wheat Pasta: 138g
• Boiled Carrots: 1429g

51% whole wheat Pasta has 10.3 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - 51% whole wheat Pasta or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	51% whole wheat Pasta	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.03% 1.2g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	90% 117g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 38.6g	g per day for Men 19-50 years
Fiber	36.7% 14g	113% 43g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	168% 2.2mg	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	50% 200μg	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	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.73% 37.3mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	34.2% 144mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	96% 2.2mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of 51% whole wheat Pasta vs Boiled Carrots:

• Boiled and Drained Carrots contain 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B5, 5.7 times more Vitamin B6, 2.5 times more Vitamin B9, 62.7 times more Vitamin E and 157.4 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for 51% whole wheat Pasta vs Boiled Carrots:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.4 times more Copper, 1.4 times more Manganese and 9.6 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.5 times more Calcium, 6.6 times more Potassium, 54.5 times more Sodium and 105.4 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Boiled and Drained Carrots have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 6 times more Omega 3 and 1.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.7 times more Sugars, 18.6 times more Fructose and 3.1 times more Fiber than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Boiled and Drained Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.