Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	10% 1.7g	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	112% 145g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	7.1% 5.16g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	52.7% 20g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	51% whole wheat Pasta	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	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	99% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	42.7% 0.56mg	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	29.3% 117μg	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	94% 0.85mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	193% 4.45mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	250% 138μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	5% 185g	0.47% 17.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs 51% whole wheat Pasta:

• Canned Carrots Solids and Liquids with Salt have 4.3 times more Vitamin E and 10.9 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 19.5 times more Vitamin B1, 7.1 times more Vitamin B2, 18.9 times more Vitamin B3, 5.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs 51% whole wheat Pasta:

• Canned Carrots Solids and Liquids with Salt have 21.8 times more Sodium and 10.5 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 4.1 times more Copper, 6.4 times more Iron, 11.6 times more Magnesium, 5 times more Manganese, 14.4 times more Phosphorus, 2.1 times more Potassium, 173.5 times more Selenium and 8.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry 51% whole wheat Pasta with Unenriched Semolina contains 15.7 times more Energy, 19.1 times more Fat, 14 times more Saturated Fat, 7.8 times more Omega 3, 15.4 times more Omega 6, 13.6 times more Carbohydrate, 5.6 times more Fiber and 23.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Sugars per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 7 oz.