Comparing Nutrients in 100 calories Enriched Pasta VS Canned Carrots with Salt

Weight per 100 calories

• Enriched Pasta: 27g
• Canned Carrots with Salt: 400g

Enriched Pasta has 14.8 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Enriched Pasta or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Enriched Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.4% 0.006g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	17% 22g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	13.7% 9.9g	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	0.041% 0.03g	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	% 0.032g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	2.27% 0.86g	15.8% 6g	38g per day for Men 19-50 years
Protein	6.28% 3.5g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.94% 0.038mg	34.5% 0.45mg	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	16% 64μg	9% 36μg	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	0% 0mg	12% 11mg	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	0.2% 0.03mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.022% 0.027μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.57% 5.66mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	46.2% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.85μg	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	11% 0.89mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	78.3% 1.8mg	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	7.28% 51mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	1.77% 60mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	0.072% 2.67g	10% 372g	3700g per day for Men 19-50 years

Enriched Pasta VS Canned Carrots With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Enriched Pasta or Canned Carrots with Salt?

Lets compare vitamin content per 100 calories of Enriched Pasta vs Canned Carrots with Salt:

• 100 calories of Enriched Pasta have 3.3 times more Vitamin B1 and 1.8 times more Vitamin B9 than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 4.6 times more Vitamin B5, 11.7 times more Vitamin B6, more Vitamin C, 99.8 times more Vitamin E and 1454.3 times more Vitamin K than Dry Enriched Pasta.
• Both Enriched Pasta and Canned Carrots with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Enriched Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry Enriched Pasta as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Enriched Pasta vs Canned Carrots with Salt:

• 100 calories of Enriched Pasta have 10.6 times more Selenium than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 17.7 times more Calcium, 5.3 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 7.3 times more Manganese, 1.9 times more Phosphorus, 11.9 times more Potassium, 598.5 times more Sodium, 2.7 times more Zinc and 139.3 times more Water than Dry Enriched Pasta.
• 100 calories of Enriched Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Enriched Pasta have 1.4 times more Protein than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 6.8 times more Omega 3, 13.8 times more Sugars and 7 times more Fiber than Dry Enriched Pasta.
• Both Enriched Pasta and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Enriched Pasta provide inadequate amounts of Omega 3
• Both Dry Enriched Pasta as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 100 calories.