Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cooked Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	1.1% 0.79g	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	0.059% 0.043g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Enriched Pasta	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.34% 0.069mg	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	2.83% 11.3μg	26% 103μg	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	3.15% 2.83mg	0% 0mg	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	6.9% 1.03mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.92μg	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	9.2% 0.74mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	20% 0.46mg	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	4.05% 28.3mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	68% 37.4μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Enriched Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Cooked Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Cooked Enriched Pasta:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.2 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C, 12.2 times more Vitamin E and more Vitamin K than Cooked Enriched Pasta.
• While 5 oz of Cooked Enriched Pasta contain 14.4 times more Vitamin B1, 5 times more Vitamin B2, 4 times more Vitamin B3 and 9.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Enriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Cooked Enriched Pasta:

• 5 ounces of Canned Carrots with Liquids and Salt have 4.4 times more Calcium, 1.4 times more Manganese, 3.9 times more Potassium, 240 times more Sodium and 1.5 times more Water than Cooked Enriched Pasta.
• While 5 oz of Cooked Enriched Pasta contain 2.5 times more Iron, 2 times more Magnesium, 2.9 times more Phosphorus, 66 times more Selenium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Enriched Pasta contain similar levels of Copper per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 5 ounces of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 4.4 times more Sugars than Cooked Enriched Pasta.
• While 5 oz of Cooked Enriched Pasta contain 6.9 times more Energy, 5.7 times more Carbohydrate and 10 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Enriched Pasta offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in five ounces.