Comparing Nutrients in 5 ounces Whole Wheat Pasta VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Whole Wheat Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 499kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	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	80% 104g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	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	0.59% 0.43g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	34.3% 13g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	35% 19.7g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	24.5% 98μg	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	NA	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	4.35% 0.65mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	78.3% 0.7mg	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	64% 5.13mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	69.5% 486mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	18% 615mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Canned Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Whole Wheat Pasta vs Canned Carrots with Salt:

• 5 ounces of Whole Wheat Pasta have 22.6 times more Vitamin B1, 7.3 times more Vitamin B2, 15.7 times more Vitamin B3, 6.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.7 times more Vitamin B9 than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.6 times more Vitamin E and 7 times more Vitamin K than Dry Whole-Wheat Pasta.
• 5 ounces of Whole Wheat Pasta have insufficient amounts of Vitamin K
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Dry 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 Whole Wheat Pasta vs Canned Carrots with Salt:

• 5 ounces of Whole Wheat Pasta have 4.8 times more Copper, 5.7 times more Iron, 16 times more Magnesium, 6.6 times more Manganese, 14.3 times more Phosphorus, 2.4 times more Potassium, 194 times more Selenium and 11.4 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 40.3 times more Sodium and 11.3 times more Water than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Canned Carrots with Salt contain similar levels of Calcium per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Wheat Pasta have 14.1 times more Energy, 15.4 times more Fat, 6.4 times more Omega 3, 13.5 times more Omega 6, 13.2 times more Carbohydrate, 6.1 times more Fiber and 21.7 times more Protein than Canned Carrots with Salt.
• Both Whole Wheat Pasta and Canned Carrots with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein