Comparing Nutrients in 5 ounces Carrots VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Carrots	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	2% 58kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	3.73% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	80% 104g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	4.3% 3.1g	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	1.08% 0.78g	0.39% 0.28g	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	% 0.84g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 0.57g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	42% 16g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	132% 1184μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	76.5% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	40.4% 162μg	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	9.3% 8.36mg	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	6.24% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	61.4% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	60.4% 4.83mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	130% 3mg	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	7.1% 49.6mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs 51% Whole Wheat Pasta with Enriched Semolina:

• Raw Carrots have 14.7 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 8.3 times more Vitamin B1, 5.4 times more Vitamin B2, 8.8 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 6 times more Vitamin B9 than Raw Carrots.

Comparing minerals per 5 ounces for Carrots vs 51% Whole Wheat Pasta with Enriched Semolina:

• Raw Carrots have 1.3 times more Calcium, 5.8 times more Sodium and 9.6 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 8.7 times more Copper, 11.4 times more Iron, 7.8 times more Magnesium, 14.8 times more Manganese, 7.2 times more Phosphorus, 768 times more Selenium and 9.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 2.2 times more Sugars than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 8.8 times more Energy, 10.6 times more Fat, 10.1 times more Saturated Fat, 26.5 times more Omega 3, 7.9 times more Omega 6, 7.7 times more Carbohydrate, 4 times more Fiber and 14.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.