Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat Pasta VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	21.8% 631kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	14% 10g	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	7.17% 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	% 0.28g	% 4.92g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	48% 18.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	41.2% 23g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	34% 0.44mg	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	20% 79.4μg	7.94% 31.8μg	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	55.6% 50mg	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	2.65% 0.4mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	82% 6.55mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	62.4% 437mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	6.5% 241g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked 51% Whole Wheat Pasta vs Tomatoes in Juice with Salt:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.7 times more Vitamin B1 and 5.9 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta vs Tomatoes in Juice with Salt:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 3.8 times more Copper, 2.9 times more Iron, 4.5 times more Magnesium, 15.2 times more Manganese, 6.5 times more Phosphorus, 48.9 times more Selenium and 9.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.8 times more Calcium, 2.5 times more Potassium, 19.2 times more Sodium and 1.6 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 14 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 9.9 times more Energy, 6 times more Fat, 9.8 times more Omega 3, 5.6 times more Omega 6, 9.1 times more Carbohydrate, 2.4 times more Fiber and 7.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3 times more Sugars and 18.7 times more Fructose than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 14 oz.