Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	76.7% 100g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	NA	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	7.17% 5.2g	NA	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	NA	38g per day for Men 19-50 years
Protein	6.73% 3.77g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.55% 0.11mg	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	13% 51.6μg	42.7% 171μg	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	101% 90mg	0% 0mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	26.5% 0.24mg	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	33.7% 2.7mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	33.3% 0.77mg	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	16% 111mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	2.2% 75.4mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	10% 374g	7.4% 273g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Cooked Homemade Pasta:

• Cooked Ripe Red Tomatoes have more Vitamin A, 2.8 times more Vitamin B6 and more Vitamin C than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 5.1 times more Vitamin B1, 6.7 times more Vitamin B2, 2.5 times more Vitamin B3 and 3.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Homemade Pasta Made Without Egg have similar amounts of Vitamin B5 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Cooked Homemade Pasta:

• Cooked Ripe Red Tomatoes have 1.8 times more Calcium, 1.3 times more Copper, 11.5 times more Potassium and 1.4 times more Water than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 1.7 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 6.7 times more Sodium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cooked Homemade Pasta Made Without Egg contains 6.9 times more Energy, 8.9 times more Fat, 27.5 times more Omega 3, 10.8 times more Omega 6, 6.3 times more Carbohydrate and 4.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.