Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	38.3% 50g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	2.06% 1.15g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.27% 0.056mg	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	3.97% 16μg	21.3% 85.3μg	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	4.4% 3.97mg	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	9.66% 1.45mg	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 Liquids and Salt	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	13.2% 0.12mg	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	13% 1.03mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	16.7% 0.38mg	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	5.67% 39.7mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	1.1% 37.7mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	5% 185g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Homemade Pasta per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Cooked Homemade Pasta:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 4 times more Vitamin B6 and more Vitamin C than Cooked Homemade Pasta.
• While 7 oz of Cooked Homemade Pasta Made Without Egg contain 9.6 times more Vitamin B1, 5.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 5.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Homemade Pasta provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cooked Homemade Pasta have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cooked Homemade Pasta:

• 7 ounces of Canned Carrots with Liquids and Salt have 5.2 times more Calcium, 1.7 times more Copper, 2.3 times more Manganese, 9.1 times more Potassium, 3.2 times more Sodium and 1.4 times more Water than Cooked Homemade Pasta.
• While 7 oz of Cooked Homemade Pasta Made Without Egg contain 2.2 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Cooked Homemade Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Homemade Pasta Made Without Egg contain 5.4 times more Energy, 6.9 times more Omega 3, 8.1 times more Omega 6, 4.7 times more Carbohydrate and 7.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein