Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Cooked Frozen Carrots	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	4.5% 0.76g	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	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	1.47% 1.06g	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	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	% 0.51g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 0.28g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	10% 0.13mg	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	7.44% 29.8μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	35.4% 0.32mg	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	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	81.4% 1.87mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	94% 51.5μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.46% 128g	2.37% 87.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cooked Whole-wheat Pasta per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Cooked Whole-wheat Pasta:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C, 4.4 times more Vitamin E and 22.7 times more Vitamin K than Cooked Whole-wheat Pasta.
• While 5 oz of Cooked Whole-wheat Pasta contain 5.2 times more Vitamin B1, 2.7 times more Vitamin B2, 7.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Whole-wheat Pasta provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Cooked Whole-wheat Pasta:

• 5 ounces of Cooked Frozen Carrots have 2.7 times more Calcium, 2 times more Potassium, 14.8 times more Sodium and 1.5 times more Water than Cooked Whole-wheat Pasta.
• While 5 oz of Cooked Whole-wheat Pasta contain 2.7 times more Copper, 3.2 times more Iron, 4.9 times more Magnesium, 7.9 times more Manganese, 4.1 times more Phosphorus, 60.5 times more Selenium and 3.8 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 1.2 times more Omega 3 and 5.4 times more Sugars than Cooked Whole-wheat Pasta.
• While 5 oz of Cooked Whole-wheat Pasta contain 4 times more Energy, 1.9 times more Omega 6, 3.9 times more Carbohydrate and 10.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Whole-wheat Pasta offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein