Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cooked Corn Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Canned Carrots with Salt	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	3.7% 0.63g	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	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	8.85% 0.12mg	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	2.98% 12μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	14% 0.13mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	13.2% 0.3mg	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	6.8% 47.6mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	1.8% 61.5mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	5% 184g	3.66% 136g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cooked Corn 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 Cooked Corn Pasta:

• 7 ounces of Canned Carrots with Salt have 186 times more Vitamin A, 1.3 times more Vitamin B2, 1.9 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cooked Corn Pasta.
• While 7 oz of Cooked Corn Gluten-free Pasta contain 2.9 times more Vitamin B1 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Corn Pasta provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cooked Corn Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 25 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 2.9 times more Manganese, 5.8 times more Potassium, more Sodium and 1.4 times more Water than Cooked Corn Pasta.
• While 7 oz of Cooked Corn Gluten-free Pasta contain 4.5 times more Magnesium, 3.2 times more Phosphorus, 7 times more Selenium and 2.4 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 7 ounces of Cooked Corn Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Corn Gluten-free Pasta contain 5 times more Energy, 5 times more Carbohydrate, 3.2 times more Fiber and 4.1 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.