Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Dry Corn Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Cooked Frozen Carrots	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	86.4% 112g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	NA	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	0.55% 0.4g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	41% 15.6g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	133% 1199μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	21.5% 3.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	22.5% 0.29mg	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	3.9% 15.6μg	8.86% 35.4μg	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	3.62% 3.26mg	0% 0mg	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	9.54% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	32% 0.29mg	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	9.4% 0.75mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	29.8% 0.68mg	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	6.28% 44mg	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Dry Corn Gluten-free Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Dry Corn Gluten-free Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Dry Corn Gluten-free Pasta:

• 5 ounces of Cooked Frozen Carrots have 94 times more Vitamin A and more Vitamin C than Dry Corn Gluten-free Pasta.
• While 5 oz of Dry Corn Gluten-free Pasta contain 7.7 times more Vitamin B1, 2.4 times more Vitamin B2, 5.8 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 5 ounces of Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Dry Corn Gluten-free Pasta:

• 5 ounces of Cooked Frozen Carrots have 8.8 times more Calcium, 19.7 times more Sodium and 9 times more Water than Dry Corn Gluten-free Pasta.
• While 5 oz of Dry Corn Gluten-free Pasta contain 2.5 times more Copper, 1.8 times more Iron, 10.8 times more Magnesium, 2.9 times more Manganese, 8.2 times more Phosphorus, 1.5 times more Potassium, 13.2 times more Selenium and 5.1 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 1.6 times more Omega 3 than Dry Corn Gluten-free Pasta.
• While 5 oz of Dry Corn Gluten-free Pasta contain 9.6 times more Energy, 3.1 times more Fat, 3.1 times more Omega 6, 10.3 times more Carbohydrate, 3.3 times more Fiber and 12.9 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 5 ounces of Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3