Comparing Nutrients in 7 ounces Whole Wheat Pasta VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Whole Wheat Pasta	Frozen Carrots	Recommended Dietary Allowance
Energy	24% 699kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	12% 15.7g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	13% 9.45g	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	0.82% 0.6g	0.85% 0.62g	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	% 0.48g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 8.04g	g per day for Men 19-50 years
Fiber	48% 18.3g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	49% 27.5g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	14.5% 0.19mg	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	34.2% 137μg	4.96% 20μg	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	NA	5.5% 4.96mg	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	6.1% 0.91mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	16.3% 0.15mg	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	89.8% 7.2mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	14.8% 0.34mg	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	97% 681mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Whole Wheat Pasta vs Frozen Carrots:

• 7 ounces of Whole Wheat Pasta have 9.3 times more Vitamin B1, 5.9 times more Vitamin B2, 18.7 times more Vitamin B3, 4.7 times more Vitamin B5, 3 times more Vitamin B6 and 6.9 times more Vitamin B9 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 12.6 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Frozen Carrots provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Whole Wheat Pasta have insufficient amounts of Vitamin K
• Both Dry Whole-Wheat Pasta as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Whole Wheat Pasta vs Frozen Carrots:

• 7 ounces of Whole Wheat Pasta have 6.7 times more Copper, 8.2 times more Iron, 10.7 times more Magnesium, 17.4 times more Manganese, 10.4 times more Phosphorus, 1.8 times more Potassium, 110.9 times more Selenium and 9 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 11.3 times more Sodium and 11 times more Water than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Frozen Carrots contain similar levels of Calcium per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Wheat Pasta have 9.8 times more Energy, 6.4 times more Fat, 4.1 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Carbohydrate, 2.8 times more Fiber and 17.8 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.7 times more Sugars than Dry Whole-Wheat Pasta.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein