Comparing Nutrients in 7 ounces Carrots VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Carrots	Dry Pasta	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	114% 148g	130g per day for Men 19-50 years
Sugars	13% 9.4g	7.3% 5.3g	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	1.5% 1.1g	0.3% 0.22g	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	% 1.17g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0.95g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	46.2% 26g	56g per day for Men 19-50 years

Vitamins

	Carrots	Dry Pasta	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	8.93% 35.7μg	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	13% 11.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Dry Pasta	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	79% 1.8mg	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	9.92% 69.5mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	228% 125μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Dry Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Carrots versus 7 oz of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Carrots vs Dry Pasta:

• 7 ounces of Carrots have more Vitamin A, more Vitamin C, 6 times more Vitamin E and 132 times more Vitamin K than Dry Pasta.
• While 7 oz of Dry Unenriched Pasta contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Carrots.
• Both Carrots and Dry Pasta provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Carrots as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Carrots vs Dry Pasta:

• 7 ounces of Carrots have 1.6 times more Calcium, 1.4 times more Potassium, 11.5 times more Sodium and 8.9 times more Water than Dry Pasta.
• While 7 oz of Dry Unenriched Pasta contain 6.4 times more Copper, 4.3 times more Iron, 4.4 times more Magnesium, 6.4 times more Manganese, 5.4 times more Phosphorus, 632 times more Selenium and 5.9 times more Zinc than Raw Carrots.
• 7 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Carrots have 1.8 times more Sugars than Dry Pasta.
• While 7 oz of Dry Unenriched Pasta contain 9 times more Energy, 5.4 times more Omega 6, 7.8 times more Carbohydrate and 14 times more Protein than Raw Carrots.
• Both Carrots and Dry Pasta offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Carrots as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in seven ounces.