Comparing Nutrients in 14 ounces Tomato Puree VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Tomato Puree	Dry Pasta	Recommended Dietary Allowance
Energy	5.2% 151kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	6.18% 6g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	228% 296g	130g per day for Men 19-50 years
Sugars	26.4% 19g	14.6% 10.6g	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	13% 9.45g	0.6% 0.44g	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	% 9.72g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.9g	g per day for Men 19-50 years
Fiber	20% 7.54g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	92% 51.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Dry Pasta	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	43.4% 0.56mg	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	11% 43.7μg	18% 71.4μg	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	46.7% 42mg	0% 0mg	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	52% 7.8mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Dry Pasta	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	127% 1.15mg	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	88.3% 7.06mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	158% 3.64mg	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	22.7% 159mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	456% 251μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	9.43% 349g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Dry Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree vs Dry Pasta:

• 14 ounces of Tomato Puree have more Vitamin A, 1.3 times more Vitamin B2, more Vitamin C, 17.9 times more Vitamin E and 34 times more Vitamin K than Dry Pasta.
• While 14 oz of Dry Unenriched Pasta contain 3.6 times more Vitamin B1 and 1.6 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Dry Pasta provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Dry Pasta:

• 14 ounces of Tomato Puree have 1.4 times more Iron, 2 times more Potassium and 8.9 times more Water than Dry Pasta.
• While 14 oz of Dry Unenriched Pasta contain 2.3 times more Magnesium, 5.4 times more Manganese, 4.7 times more Phosphorus, 90.3 times more Selenium and 3.9 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Dry Pasta contain similar levels of Copper per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have 1.8 times more Sugars and 21.6 times more Fructose than Dry Pasta.
• While 14 oz of Dry Unenriched Pasta contain 9.8 times more Energy, 6.6 times more Omega 6, 8.3 times more Carbohydrate, 1.7 times more Fiber and 7.9 times more Protein than Canned Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Canned Tomato Puree as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in 14 ounces.