Comparing Nutrients in 100 grams Canned Carrots with Salt VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Canned Carrots with Salt	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	0.86% 25kcal	5.38% 156kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1.53% 1.48g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	NA	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	23.7% 31g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	0.9% 0.65g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	12% 4.5g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	62% 558μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	5% 0.065mg	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	2.25% 9μg	9.5% 38μg	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	3% 2.7mg	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	4.93% 0.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	20% 0.18mg	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	8% 0.64mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	43% 0.99mg	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	3.43% 24mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g 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 100 grams of Canned Carrots with Salt vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 100 grams of Canned Carrots with Salt have 1.7 times more Vitamin B6 and 49 times more Vitamin K than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 g of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 10.9 times more Vitamin B1, 4.4 times more Vitamin B2, 4.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 100 grams for Canned Carrots with Salt vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 100 grams of Canned Carrots with Salt have 2.3 times more Calcium, 2.5 times more Potassium, 60.5 times more Sodium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 g of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Copper, 2.5 times more Iron, 5.1 times more Magnesium, 2.2 times more Manganese, 4 times more Phosphorus, 76.8 times more Selenium and 3.9 times more Zinc than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 3.8 times more Sugars than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 g of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 6.2 times more Energy, 5.6 times more Carbohydrate, 3 times more Fiber and 8.9 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy and Protein