Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	47% 61.3g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.78% 1.3g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	135% 1216μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.92% 0.13mg	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	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	NA	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	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	39.7% 0.36mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	85% 1.96mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	5% 185g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina 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 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Vitamin B6 and 49 times more Vitamin K than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 10.4 times more Vitamin B1, 4.9 times more Vitamin B2, 6.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.8 times more Calcium, 2.4 times more Potassium, 60 times more Sodium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Copper, 3 times more Iron, 4.6 times more Magnesium, 2.2 times more Manganese, 4.9 times more Phosphorus, 76.8 times more Selenium and 3.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 3.8 times more Sugars than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 6.8 times more Energy, 5.7 times more Carbohydrate, 2.5 times more Fiber and 9.8 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 and Protein