Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Canned Carrots with Salt	Dry Pasta	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	114% 148g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	7.3% 5.3g	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	NA	0.3% 0.22g	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	46.2% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dry Pasta	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	21.7% 0.28mg	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	4.47% 18μg	8.93% 35.7μg	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	5.95% 5.36mg	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	9.8% 1.47mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dry Pasta	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	63.7% 0.57mg	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	16% 1.27mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	79% 1.8mg	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	6.8% 47.6mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	228% 125μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	5% 184g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dry Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Dry Pasta:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin C, 6.7 times more Vitamin E and 98 times more Vitamin K than Dry Pasta.
• While 7 oz of Dry Unenriched Pasta contain 5 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Dry Pasta:

• 7 ounces of Canned Carrots with Salt have 40.3 times more Sodium and 9.4 times more Water than Dry Pasta.
• While 7 oz of Dry Unenriched Pasta contain 2.8 times more Copper, 2 times more Iron, 6.6 times more Magnesium, 2 times more Manganese, 7.9 times more Phosphorus, 158 times more Selenium and 5.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dry Pasta contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Unenriched Pasta contain 14.8 times more Energy, 6.8 times more Omega 6, 13.5 times more Carbohydrate, 2.1 times more Fiber and 20.4 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dry Pasta offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in seven ounces.