Comparing Nutrients in 14 ounces Tomatoes VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Tomatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	224% 291g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	12% 8.73g	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	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	118% 45g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	214% 34.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	73.3% 0.95mg	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	113% 452μg	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	60.4% 54.4mg	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	172% 1.55mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	364% 8.37mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	554% 305μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	10% 375g	0.99% 36.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs 51% Whole Wheat Pasta with Enriched Semolina:

• Raw Ripe Red Tomatoes have 8.8 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 14.9 times more Vitamin B1, 16.5 times more Vitamin B2, 14.5 times more Vitamin B3, 7.9 times more Vitamin B5, 3 times more Vitamin B6 and 7.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Tomatoes vs 51% Whole Wheat Pasta with Enriched Semolina:

• Raw Ripe Red Tomatoes have 10.2 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.5 times more Calcium, 6.6 times more Copper, 12.6 times more Iron, 8.5 times more Magnesium, 18.5 times more Manganese, 10.5 times more Phosphorus, 1.3 times more Potassium, more Selenium and 12.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 6.9 times more Fructose than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 20.1 times more Energy, 12.8 times more Fat, 11.6 times more Saturated Fat, 17.7 times more Omega 3, 9.9 times more Omega 6, 18.8 times more Carbohydrate, 9.4 times more Fiber and 15 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Sugars per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Glucose and Sucrose in 14 oz.