Comparing Nutrients in 7 ounces Boiled Carrots VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Boiled Carrots	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	112% 145g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	6.02% 4.37g	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	0.99% 0.71g	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	% 0.79g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 0.79g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	59% 22.4g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	188% 1691μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	36.6% 0.48mg	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	6.95% 27.8μg	56.6% 226μg	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	7.94% 7.14mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	86% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	182% 4.2mg	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	8.5% 59.5mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	277% 152μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.5% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS 51% Whole Wheat Pasta with Enriched Semolina per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of 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 Boiled Carrots vs 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Boiled Carrots have 15.2 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 8.3 times more Vitamin B1, 7.1 times more Vitamin B2, 13.4 times more Vitamin B3, 3 times more Vitamin B5, 1.6 times more Vitamin B6 and 8.1 times more Vitamin B9 than Boiled and Drained Carrots.
• 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Boiled Carrots vs 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Boiled Carrots have 4.8 times more Sodium and 9.8 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 22.9 times more Copper, 10 times more Iron, 9.4 times more Magnesium, 13.6 times more Manganese, 8.4 times more Phosphorus, 1.4 times more Potassium, 109.7 times more Selenium and 11 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Calcium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 1.6 times more Sugars than 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 10.3 times more Energy, 14.2 times more Fat, 53 times more Omega 3, 9.1 times more Omega 6, 8.9 times more Carbohydrate, 3.8 times more Fiber and 17.4 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein