Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.56% 103kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	96% 125g	130g per day for Men 19-50 years
Sugars	19.3% 14g	4.65% 3.37g	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	10.3% 7.46g	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	% 6.47g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0.79g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	48% 18.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	29.6% 0.38mg	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	4.96% 20μg	20% 79.4μg	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	35% 31.4mg	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	22% 3.3mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	13.5% 135mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	87.8% 0.79mg	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	66% 5.28mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	178% 4.1mg	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	11.3% 79.4mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	9.8% 363g	6.5% 241g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked 51% Whole Wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Stewed Canned Tomatoes have 8.3 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 4 times more Vitamin B3, 2 times more Vitamin B5, 5.7 times more Vitamin B6 and 4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Stewed Canned Tomatoes have 2.8 times more Calcium, 2.7 times more Potassium, 36.8 times more Sodium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.8 times more Copper, 3.8 times more Magnesium, 17.5 times more Manganese, 5.5 times more Phosphorus, 57 times more Selenium and 6.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked 51% Whole Wheat Pasta contain similar levels of Iron per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 4.1 times more Sugars and 26.9 times more Fructose than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 6.1 times more Energy, 13 times more Omega 3, 7.4 times more Omega 6, 5.1 times more Carbohydrate, 4.6 times more Fiber and 6.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein