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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	5.38% 156kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.48g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 31g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	3.4% 2.46g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	10% 5.67g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	8.6% 0.11mg	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	9.5% 38μg	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	11.4% 0.1mg	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	19.8% 1.58mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	19.6% 0.45mg	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	14% 97mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	56% 30.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	9.27% 1.02mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	2.5% 93g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 100 g of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Canned Carrots with Liquids and Salt:

• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 10.4 times more Vitamin B1, 4.9 times more Vitamin B2, 6.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.8 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 100 g of Canned Carrots Solids and Liquids with Salt contain 1.7 times more Vitamin B6 and 49 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1

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

• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.7 times more Copper, 3 times more Iron, 4.6 times more Magnesium, 2.2 times more Manganese, 4.9 times more Phosphorus, 76.8 times more Selenium and 3.5 times more Zinc than Canned Carrots with Liquids and Salt.
• While 100 g of Canned Carrots Solids and Liquids with Salt contain 2.8 times more Calcium, 2.4 times more Potassium, 60 times more Sodium and 1.5 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium
• 100 grams of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 6.8 times more Energy, 5.7 times more Carbohydrate, 2.5 times more Fiber and 9.8 times more Protein than Canned Carrots with Liquids and Salt.
• While 100 g of Canned Carrots Solids and Liquids with Salt contain 3.8 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 100 grams of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein