Comparing Nutrients in 14 ounces Cooked Whole-wheat Pasta VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cooked Whole-wheat Pasta	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	20.4% 591kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	10.8% 14g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	14% 10.2g	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	0.38% 0.28g	7.3% 5.28g	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	% 0.28g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	21.4% 0.28mg	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	21% 83.3μg	20% 79.4μg	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	309% 278mg	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	6.1% 0.91mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	85.3% 6.83mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	11.7% 0.27mg	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	72% 504mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	6.63% 245g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Whole-wheat Pasta versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Whole-wheat Pasta vs Tomato Juice with Salt:

• 14 ounces of Cooked Whole-wheat Pasta have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain more Vitamin A, more Vitamin C and 1.4 times more Vitamin E than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Tomato Juice with Salt provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Whole-wheat Pasta as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Whole-wheat Pasta vs Tomato Juice with Salt:

• 14 ounces of Cooked Whole-wheat Pasta have 5.4 times more Copper, 4.4 times more Iron, 4.9 times more Magnesium, 19.4 times more Manganese, 6.7 times more Phosphorus, 72.6 times more Selenium and 12.2 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 2.3 times more Potassium, 63.3 times more Sodium and 1.5 times more Water than Cooked Whole-wheat Pasta.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Cooked Whole-wheat Pasta as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Whole-wheat Pasta have 8.8 times more Energy, 7.2 times more Omega 3, 24.5 times more Omega 6, 8.5 times more Carbohydrate, 9.8 times more Fiber and 7 times more Protein than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 3.4 times more Sugars than Cooked Whole-wheat Pasta.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein