Comparing Nutrients in 1 kilogram Dry Pasta VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Dry Pasta	Tomato Paste	Recommended Dietary Allowance
Energy	128% 3710kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	31.8% 5.4g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	145% 189g	130g per day for Men 19-50 years
Sugars	37% 26.7g	168% 122g	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	1.5% 1.1g	80.7% 58.5g	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	% 1.2g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 4.8g	% 3g	g per day for Men 19-50 years
Fiber	84.2% 32g	108% 41g	38g per day for Men 19-50 years
Protein	233% 130g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	166% 2.16mg	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	45% 180μg	30% 120μg	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	0% 0mg	243% 219mg	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	7.33% 1.1mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Tomato Paste	Recommended Dietary Allowance
Calcium	21% 210mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	406% 3.65mg	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	163% 13mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	131% 3.02mg	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	270% 1890mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	1149% 632μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	2.68% 99g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Pasta versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Pasta vs Tomato Paste:

• 1 kilogram of Dry Pasta has 1.5 times more Vitamin B1, 3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin C, 39.1 times more Vitamin E and 114 times more Vitamin K than Dry Unenriched Pasta.
• 1 kilogram of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry Unenriched Pasta as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Pasta vs Tomato Paste:

• 1 kilogram of Dry Pasta has 1.3 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 11.9 times more Selenium and 2.2 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.7 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 4.5 times more Potassium and 9.8 times more Sodium than Dry Unenriched Pasta.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Pasta has 4.5 times more Energy, 3.6 times more Omega 6, 3.9 times more Carbohydrate and 3 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 4.6 times more Sugars, 53.2 times more Fructose and 1.3 times more Fiber than Dry Unenriched Pasta.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in one kilogram.