Comparing Nutrients in 300 calories Whole Wheat PastaVS Boiled Carrots

Weight per 300 calories

Whole Wheat Pasta

85.2g

Boiled Carrots

857g

Whole Wheat Pasta has 10.1 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Whole Wheat Pasta or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Whole Wheat Pasta

15%

78%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Whole Wheat Pastavs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.57%2.5g

Fat

1.6%1.54g

2.5 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.14%0.36g

Saturated Fat

0.8%0.26g

0.36 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.73%0.06g

Omega 3

0.54%0.009g

0.06 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.33%0.91g

Omega 6

4.4%0.75g

0.91 gvs0.75 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48%62.5g

Carbohydrate

54%70.5g

62.5 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.22%2.34g

Sugars

40.8%29.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.34 gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.35%0.26g

Fructose

4.26%3.1g

≤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]

0.26 gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.2g

Glucose

%3.43g

0.2 gvs3.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.58g

Sucrose

%23g

0.58 gvs23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.6%7.84g

Fiber

67.7%25.7g

7.84 gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21%12g

Protein

11.6%6.5g

12 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Whole Wheat Pastavs Boiled Carrots

Vitamin A

811%7303μg

RAE, retinol activity equivalents

NA μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29%0.35mg

Vitamin B1

47%0.57mg

Thiamine

0.35 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.3%0.19mg

Vitamin B2

29%0.38mg

Riboflavin

0.19 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46.3%7.4mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

7.4 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15%0.74mg

Vitamin B5

39.8%2mg

Pantothenic acid

0.74 mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.6%0.24mg

Vitamin B6

101%1.3mg

Pyridoxine

0.24 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.7%59μg

Vitamin B9

30%120μg

Folates and Folic Acid

59 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

34.3%31mg

Ascorbic acid

NA mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.6%0.39mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

0.39 mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.99%1.2μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

1.2 μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Whole Wheat Pastavs Boiled Carrots

2.47%24.7mg

Calcium

25.7%257mg

24.7 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47%0.42mg

Copper

16%0.15mg

0.42 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38.6%3.1mg

Iron

36.4%2.9mg

3.1 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26%109mg

Magnesium

20.4%85.7mg

109 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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111%2.54mg

Manganese

57.8%1.33mg

2.54 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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41.8%292mg

Phosphorus

36.7%257mg

292 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%370mg

Potassium

59.2%2014mg

370 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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120%66μg

Selenium

11%6μg

66 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.34%5.1mg

Sodium

33%497mg

5.1 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.53mg

Zinc

15.6%1.7mg

2.53 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.19%7g

Water

21%773g

7 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Whole Wheat Pasta vs Boiled Carrots:

Dry Whole-Wheat Pasta has 1.3 times more Vitamin B3 than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.6 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B5, 5.4 times more Vitamin B6, 2 times more Vitamin B9, 22.5 times more Vitamin E and 98.4 times more Vitamin K than Dry Whole-Wheat Pasta.
Both Dry Whole-Wheat Pasta as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Wheat Pasta vs Boiled Carrots:

Dry Whole-Wheat Pasta has 2.9 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 11 times more Selenium and 1.5 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 10.4 times more Calcium, 5.4 times more Potassium, 97.2 times more Sodium and 110.5 times more Water than Dry Whole-Wheat Pasta.
Both Dry Whole-Wheat Pasta and Boiled and Drained Carrots have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Whole-Wheat Pasta has 7 times more Omega 3, 1.2 times more Omega 6 and 1.8 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 12.7 times more Sugars, 12.1 times more Fructose and 3.3 times more Fiber than Dry Whole-Wheat Pasta.
Both Dry Whole-Wheat Pasta and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Dry Whole-Wheat Pasta as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Whole Wheat PastaVS Cooked Whole-wheat PastaBoiled CarrotsVS Cooked Whole-wheat PastaWhole Wheat PastaVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Whole Wheat PastaVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Whole Wheat Pasta or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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