Comparing Nutrients in 100 grams Boiled Carrots VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Boiled Carrots	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	1.2% 35kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	5.25% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	36.5% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	48% 7.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	13.7% 0.18mg	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	69.5% 278μg	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	4% 3.6mg	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	6.87% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	3% 30mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	31% 0.28mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	39.6% 0.91mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	5.9% 201mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	16.3% 1.8mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.25% 9.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Boiled and Drained Carrots have more Vitamin A and more Vitamin C than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 18 times more Vitamin B1, 10.8 times more Vitamin B2, 11.9 times more Vitamin B3, 2.9 times more Vitamin B5 and 19.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Vitamin B6 per 100 g.
• Both Boiled and Drained Carrots as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Boiled and Drained Carrots have 7.3 times more Sodium and 9.8 times more Water than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 1.3 times more Calcium, 16.4 times more Copper, 12.2 times more Iron, 6.5 times more Magnesium, 5.9 times more Manganese, 5.4 times more Phosphorus and 9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 1.3 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 10.7 times more Energy, 12.4 times more Fat, 10.9 times more Saturated Fat, 93 times more Omega 3, 10.3 times more Omega 6, 8 times more Carbohydrate and 28.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.