Comparing Nutrients in 14 ounces Cooked Pasta VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Pasta	Tomato Paste	Recommended Dietary Allowance
Energy	21.6% 627kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	57.7% 75g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	66.7% 48.3g	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	0.16% 0.12g	32% 23.2g	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	% 0.16g	% 23g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.2g	g per day for Men 19-50 years
Fiber	19% 7.14g	43% 16.3g	38g per day for Men 19-50 years
Protein	41% 23g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	66% 0.86mg	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	6.95% 27.8μg	12% 47.6μg	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	97% 87mg	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	1.6% 0.24mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Tomato Paste	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	161% 1.45mg	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	25% 2mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	52% 1.2mg	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	33% 230mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	6.66% 247g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Pasta versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Pasta vs Tomato Paste:

• 14 oz of Canned Tomato Paste contain more Vitamin A, 3 times more Vitamin B1, 7.7 times more Vitamin B2, 7.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4.4 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 71.7 times more Vitamin E and more Vitamin K than Cooked Pasta.
• 14 ounces of Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Pasta as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Pasta vs Tomato Paste:

• 14 ounces of Cooked Pasta have 5 times more Selenium than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 5.1 times more Calcium, 3.7 times more Copper, 6 times more Iron, 2.3 times more Magnesium, 1.4 times more Phosphorus, 23 times more Potassium and 59 times more Sodium than Cooked Pasta.
• Both Cooked Pasta and Tomato Paste contain similar levels of Manganese and Zinc per 14 ounces.
• 14 ounces of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Pasta have 1.9 times more Energy, 1.6 times more Carbohydrate and 1.3 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 21.8 times more Sugars, 195 times more Fructose and 2.3 times more Fiber than Cooked Pasta.
• Both Cooked Pasta as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.