Comparing Nutrients in 14 ounces Whole Wheat Pasta VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Whole Wheat Pasta	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	48% 1397kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	19% 24.6g	130g per day for Men 19-50 years
Sugars	15% 11g	19.3% 14g	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	1.64% 1.2g	10.3% 7.46g	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	% 0.95g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.079g	g per day for Men 19-50 years
Fiber	96% 36.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	98% 55g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	216% 34.5mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	5.2% 0.067mg	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	68.5% 274μg	4.96% 20μg	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	NA	35% 31.4mg	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	12% 1.83mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	11.5% 115mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	49.4% 0.44mg	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	180% 14.4mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	10% 0.23mg	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	194% 1361mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	50.7% 1723mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Wheat Pasta versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Wheat Pasta vs Stewed Canned Tomatoes:

• 14 ounces of Whole Wheat Pasta have 8.8 times more Vitamin B1, 6.2 times more Vitamin B2, 12.2 times more Vitamin B3, 7.6 times more Vitamin B5, 16.6 times more Vitamin B6 and 13.8 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin E and 1.7 times more Vitamin K than Dry Whole-Wheat Pasta.
• 14 ounces of Whole Wheat Pasta have insufficient amounts of Vitamin K
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Dry Whole-Wheat Pasta as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Whole Wheat Pasta vs Stewed Canned Tomatoes:

• 14 ounces of Whole Wheat Pasta have 4.4 times more Copper, 2.7 times more Iron, 10.7 times more Magnesium, 50.6 times more Manganese, 17.2 times more Phosphorus, 2.1 times more Potassium, 129.3 times more Selenium and 17.5 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 36.8 times more Sodium and 11.1 times more Water than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Stewed Canned Tomatoes contain similar levels of Calcium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Wheat Pasta have 13.5 times more Energy, 15.4 times more Fat, 23.3 times more Omega 3, 14.4 times more Omega 6, 11.9 times more Carbohydrate, 9.2 times more Fiber and 15.2 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Sugars and 6.3 times more Fructose than Dry Whole-Wheat Pasta.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein