Comparing Nutrients in 100 calories Cooked 51% Whole Wheat Pasta VS Tomatoes

Weight per 100 calories

• Cooked 51% Whole Wheat Pasta: 63g
• Tomatoes: 556g

Cooked 51% Whole Wheat Pasta has 8.8 times more energy per 100g than Tomatoes. It has above average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.53% 0.025g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 20g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	20% 14.6g	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	0.061% 0.044g	10.5% 7.6g	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	% 0.044g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0g	g per day for Men 19-50 years
Fiber	7.6% 2.9g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	6.54% 3.66g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.23% 0.099mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.14% 12.6μg	21% 83.3μg	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	84.6% 76mg	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	0.42% 0.063mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Tomatoes	Recommended Dietary Allowance
Calcium	0.75% 7.55mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	13% 1.04mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	27.5% 0.63mg	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	9.9% 69mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.77mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	1.03% 38g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta vs Tomatoes:

• Raw Ripe Red Tomatoes contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5, 7.3 times more Vitamin B6, 6.6 times more Vitamin B9 and 47.7 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta vs Tomatoes:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.4 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus, 27.2 times more Potassium, 7.4 times more Sodium, 1.3 times more Zinc and 13.8 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Raw Ripe Red Tomatoes have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.5 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Omega 6, 27.3 times more Sugars, 172.9 times more Fructose, 2.3 times more Fiber and 1.3 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 100 kcal.