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

Macros Ratio

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

Macro Nutrients

	Tomato Paste	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	11.2% 325kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	223% 290g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	14.2% 10.3g	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	32% 23.2g	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 2.4g	g per day for Men 19-50 years
Fiber	43% 16.3g	105% 40g	38g per day for Men 19-50 years
Protein	30.6% 17g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	51% whole wheat Pasta	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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	85.5% 1.1mg	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	58.5% 234μg	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	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	14.3% 143mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	188% 1.7mg	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	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	387% 8.9mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	501% 275μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.95% 35g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs 51% whole wheat Pasta:

• 14 ounces of Tomato Paste have 25.3 times more Vitamin E and 12.7 times more Vitamin K than 51% whole wheat Pasta.
• While 14 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 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 Canned Tomato Paste.
• 14 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

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

• 14 ounces of Tomato Paste have 1.3 times more Calcium, 2.8 times more Potassium and 5.4 times more Sodium than 51% whole wheat Pasta.
• While 14 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 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 Canned Tomato Paste.
• Both Tomato Paste and 51% whole wheat Pasta contain similar levels of Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 4.7 times more Sugars and 29.3 times more Fructose than 51% whole wheat Pasta.
• While 14 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 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 Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6