Comparing Nutrients in 100 grams Boiled Carrots VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Boiled Carrots	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	1.2% 35kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	56.2% 73g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	3.6% 2.6g	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	0.5% 0.36g	0.28% 0.2g	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	% 0.4g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.6g	g per day for Men 19-50 years
Fiber	7.9% 3g	26.6% 10g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	95% 852μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	49.7% 7.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	21.5% 0.28mg	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	3.5% 14μg	14.8% 59μg	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% 3.6mg	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	6.87% 1.03mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	3% 30mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	47.3% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	97% 2.24mg	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	4.3% 30mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	10.8% 366mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	126% 69.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.24% 8.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs 51% whole wheat Pasta:

• Boiled and Drained Carrots have 6.1 times more Vitamin E and 15.2 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 5.6 times more Vitamin B1, 4.4 times more Vitamin B2, 12.3 times more Vitamin B3, 3.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.2 times more Vitamin B9 than Boiled and Drained Carrots.

Comparing minerals per 100 grams for Boiled Carrots vs 51% whole wheat Pasta:

• Boiled and Drained Carrots have 5.3 times more Sodium and 10.2 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 25.1 times more Copper, 9.8 times more Iron, 10.4 times more Magnesium, 14.5 times more Manganese, 9.6 times more Phosphorus, 1.6 times more Potassium, 99.1 times more Selenium and 12 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 1.3 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 10.3 times more Energy, 14.9 times more Fat, 11.7 times more Saturated Fat, 62 times more Omega 3, 9.9 times more Omega 6, 8.9 times more Carbohydrate, 3.4 times more Fiber and 17.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.