Comparing Nutrients in 14 ounces 51% whole wheat Pasta VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Tomato Paste	18%	4%	78%

Macro Nutrients

	51% whole wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Energy	49.5% 1437kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	57.7% 75g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	1.1% 0.79g	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	% 0.79g	% 23g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 1.2g	g per day for Men 19-50 years
Fiber	105% 40g	43% 16.3g	38g per day for Men 19-50 years
Protein	96% 53.6g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	58.5% 234μg	12% 47.6μg	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	97% 87mg	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	4.5% 0.67mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Calcium	10.7% 107mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	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	165% 13.2mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	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	163% 1139mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	501% 275μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.95% 35g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of 51% whole wheat 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 51% whole wheat Pasta vs Tomato Paste:

• 14 ounces of 51% whole wheat Pasta have 6.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 5.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 25.3 times more Vitamin E and 12.7 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 14 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for 51% whole wheat Pasta vs Tomato Paste:

• 14 ounces of 51% whole wheat Pasta have 2.5 times more Magnesium, 7.4 times more Manganese, 3.5 times more Phosphorus, 13.1 times more Selenium and 3.8 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.3 times more Calcium, 2.8 times more Potassium and 5.4 times more Sodium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Tomato Paste contain similar levels of Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of 51% whole wheat Pasta have 4.4 times more Energy, 5.7 times more Fat, 8.9 times more Omega 3, 5.7 times more Omega 6, 3.9 times more Carbohydrate, 2.5 times more Fiber and 3.1 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 4.7 times more Sugars and 29.3 times more Fructose than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6