Comparing Nutrients in 14 ounces Tomato Paste VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Tomato Paste	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	11.2% 325kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	6.06% 5.87g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	94% 123g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	3.56% 2.58g	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	32% 23.2g	0.38% 0.28g	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	% 23g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.4g	g per day for Men 19-50 years
Fiber	43% 16.3g	47% 18g	38g per day for Men 19-50 years
Protein	30.6% 17g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	20% 0.26mg	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	12% 47.6μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	114% 17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	79.4% 0.71mg	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	148% 12mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	170% 3.9mg	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	47% 329mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	7.9% 292g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Tomato Paste have 3.3 times more Vitamin B6 and 57 times more Vitamin K than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 3.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 3.2 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 14 ounces for Tomato Paste vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Tomato Paste have 3.3 times more Calcium, 2 times more Copper, 1.9 times more Iron, 14.3 times more Potassium and 14.8 times more Sodium than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 3.3 times more Manganese, 5.8 times more Selenium and 1.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 18.7 times more Sugars and 83.6 times more Fructose than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.9 times more Energy, 1.6 times more Carbohydrate and 1.3 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Fiber per 14 ounces.