Comparing Nutrients in 5 ounces Cooked 51% Whole Wheat Pasta VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Carrots	Recommended Dietary Allowance
Energy	7.77% 225kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.4% 44.7g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 5.1g	g per day for Men 19-50 years
Fiber	17% 6.52g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Carrots	Recommended Dietary Allowance
Vitamin A	NA	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.1% 28.3μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	9.3% 8.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Carrots	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	29.2% 2.34mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	63.6% 1.46mg	8.8% 0.2mg	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	22.3% 156mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.33% 86g	3.4% 125g	3700g per day for Men 19-50 years

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Carrots.
• While Raw Carrots contain 1.4 times more Vitamin B6 and 6.6 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.

Comparing minerals per 5 ounces for Cooked 51% Whole Wheat Pasta vs Carrots:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 4.4 times more Copper, 5.5 times more Iron, 3.8 times more Magnesium, 7.2 times more Manganese, 3.1 times more Phosphorus, 342 times more Selenium and 4.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.8 times more Calcium, 4.2 times more Potassium, 11.5 times more Sodium and 1.5 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 5 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 3.9 times more Energy, 6.3 times more Fat, 19.5 times more Omega 3, 5.5 times more Omega 6, 3.3 times more Carbohydrate, 1.6 times more Fiber and 6.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.6 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.