Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cooked 51% Whole Wheat Pasta

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	7.77% 225kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	1.66% 1.2g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	17% 6.52g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	97% 869μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	6.52% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10.6% 0.14mg	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	7.1% 28.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	31.3% 0.28mg	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	9.2% 0.74mg	29.2% 2.34mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	63.6% 1.46mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked 51% Whole Wheat 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 51% Whole Wheat 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 51% Whole Wheat Pasta:

• 5 ounces of Canned Carrots with Liquids and Salt have 7.3 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 8.3 times more Vitamin B1, 3.8 times more Vitamin B2, 6.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Cooked 51% Whole Wheat Pasta:

• 5 ounces of Canned Carrots with Liquids and Salt have 2.6 times more Calcium, 2.2 times more Potassium, 40 times more Sodium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.9 times more Copper, 3.2 times more Iron, 5 times more Magnesium, 2.3 times more Manganese, 5.5 times more Phosphorus, 85.5 times more Selenium and 3.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 5 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 2.9 times more Sugars than Cooked 51% Whole Wheat Pasta.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 6.9 times more Energy, 4.9 times more Omega 3, 9.7 times more Omega 6, 5.9 times more Carbohydrate, 2.6 times more Fiber and 10 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein