Comparing Nutrients in 14 ounces Cooked Corn Pasta VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Corn Pasta	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.4g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	7.38% 1.25g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	13.6% 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	NA	7.17% 5.2g	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	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	24% 0.31mg	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	5.95% 24μg	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	33% 0.3mg	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	12.4% 0.99mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	18% 0.42mg	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	43% 302mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	7.33% 271g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Corn Pasta vs Cooked Ripe Red Tomatoes:

• Cooked Corn Gluten-free Pasta has 1.5 times more Vitamin B1 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Cooked Corn Gluten-free Pasta as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Corn Pasta vs Cooked Ripe Red Tomatoes:

• Cooked Corn Gluten-free Pasta has 4 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 5.6 times more Selenium and 4.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 11 times more Calcium, 2.7 times more Iron, 7 times more Potassium and 1.4 times more Water than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Cooked Ripe Red Tomatoes have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Corn Gluten-free Pasta has 7 times more Energy, 7.5 times more Omega 6, 7 times more Carbohydrate, 6.9 times more Fiber and 2.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Corn Gluten-free Pasta as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.