Comparing Nutrients in 5 ounces Cooked Whole-wheat Pasta VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Whole-wheat Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	7.3% 211kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.8% 42.6g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	4.85% 3.5g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.53g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	15% 8.5g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12.2% 0.16mg	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	7.44% 29.8μg	3.2% 12.8μg	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	0% 0mg	4.25% 3.83mg	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	2.17% 0.33mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	16.4% 0.15mg	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	30.5% 2.44mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	27.7% 0.64mg	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	25.7% 180mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	94% 51.5μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.37% 87.6g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Canned Carrots with Salt per 5 oz

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

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

• 5 ounces of Cooked Whole-wheat Pasta have 8.7 times more Vitamin B1, 3.3 times more Vitamin B2, 5.7 times more Vitamin B3, 2 times more Vitamin B5 and 2.3 times more Vitamin B9 than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C, 3.2 times more Vitamin E and 16.3 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Canned Carrots with Salt 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
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Cooked Whole-wheat Pasta as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Whole-wheat Pasta vs Canned Carrots with Salt:

• 5 ounces of Cooked Whole-wheat Pasta have 2.2 times more Copper, 2.7 times more Iron, 6.8 times more Magnesium, 2.9 times more Manganese, 5.3 times more Phosphorus, 90.8 times more Selenium and 5.2 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.9 times more Calcium, 1.9 times more Potassium, 60.5 times more Sodium and 1.5 times more Water than Cooked Whole-wheat Pasta.
• 5 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Whole-wheat Pasta have 6 times more Energy, 3.3 times more Omega 3, 6.8 times more Omega 6, 5.4 times more Carbohydrate, 2.6 times more Fiber and 9.4 times more Protein than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 3.3 times more Sugars than Cooked Whole-wheat Pasta.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein