Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Cooked Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Cooked Frozen Carrots	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	1.28% 37kcal	5.45% 158kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.74% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	23.7% 31g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	0.77% 0.56g	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	0.39% 0.28g	0.041% 0.03g	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	% 0.36g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 0.09g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cooked Enriched Pasta	Recommended Dietary Allowance
Vitamin A	94% 846μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	3.77% 0.049mg	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	2.75% 11μg	18.3% 73μg	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	2.56% 2.3mg	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	6.73% 1mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7μg	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	6.63% 0.53mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	14% 0.32mg	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	4.43% 31mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.68% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cooked Enriched Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Cooked Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Cooked Enriched Pasta:

• 100 grams of Cooked Frozen Carrots have more Vitamin A, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C, 16.8 times more Vitamin E and more Vitamin K than Cooked Enriched Pasta.
• While 100 g of Cooked Enriched Pasta contain 9.1 times more Vitamin B1, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3 and 6.6 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 100 grams of Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Cooked Enriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Cooked Enriched Pasta:

• 100 grams of Cooked Frozen Carrots have 5 times more Calcium, 4.4 times more Potassium, 59 times more Sodium and 1.5 times more Water than Cooked Enriched Pasta.
• While 100 g of Cooked Enriched Pasta contain 2.4 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 44 times more Selenium and 1.5 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Enriched Pasta contain similar levels of Copper per 100 grams.
• 100 grams of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 100 grams of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have 1.8 times more Omega 3, 7.3 times more Sugars and 1.8 times more Fiber than Cooked Enriched Pasta.
• While 100 g of Cooked Enriched Pasta contain 4.3 times more Energy, 4 times more Carbohydrate and 10 times more Protein than Boiled and Drained Frozen Carrots.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 100 grams of Cooked Enriched Pasta provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Cooked Enriched Pasta provide inadequate amounts of Omega 6 in 100 grams.