Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	25% 4.2g	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	224% 291g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	15% 11g	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	1.64% 1.2g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.7g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	96% 36.5g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	216% 34.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	86.4% 1.12mg	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	68.5% 274μg	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	NA	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	15% 2.22mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	219% 1.97mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	515% 12mg	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	194% 1361mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	50.7% 1723mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	560% 308μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	10% 374g	0.88% 32.6g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.2 times more Vitamin E and 2 times more Vitamin K than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 11.3 times more Vitamin B1, 9.9 times more Vitamin B2, 16.3 times more Vitamin B3, 6.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 5.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Ripe Red Tomatoes have 11.5 times more Water than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 2.6 times more Calcium, 6.6 times more Copper, 5.3 times more Iron, 14.2 times more Magnesium, 28.4 times more Manganese, 12.3 times more Phosphorus, 2 times more Potassium, 155.2 times more Selenium and 21.2 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 4.4 times more Fructose than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 19.6 times more Energy, 26.6 times more Fat, 28.5 times more Saturated Fat, 35 times more Omega 3, 25.3 times more Omega 6, 18.3 times more Carbohydrate, 13.1 times more Fiber and 14.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Dry Whole-Wheat Pasta have similar amounts of Sugars per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Dry Whole-Wheat Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.