Comparing Nutrients in 14 ounces Tomatoes VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Tomatoes	Cooked Pasta	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	94% 122g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	3.07% 2.22g	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	7.5% 5.44g	0.16% 0.12g	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	% 4.96g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	6.95% 27.8μg	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	60.4% 54.4mg	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	14.3% 2.14mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Pasta	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	55.6% 1.28mg	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	13.6% 95mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	10% 375g	6.66% 247g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 9 times more Vitamin E and more Vitamin K than Cooked Pasta.
• While Cooked Pasta contains 1.3 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Pasta have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Cooked Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Cooked Pasta:

• Raw Ripe Red Tomatoes have 1.4 times more Calcium, 5.4 times more Potassium and 1.5 times more Water than Cooked Pasta.
• While Cooked Pasta contains 1.7 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, more Selenium and 3 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 4.7 times more Sugars and 45.7 times more Fructose than Cooked Pasta.
• While Cooked Pasta contains 8.8 times more Energy, 8 times more Omega 3, 3.7 times more Omega 6, 7.9 times more Carbohydrate, 1.5 times more Fiber and 6.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Pasta have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.