Comparing Nutrients in 1 kilogram Dry Pasta VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Dry Pasta	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	128% 3710kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	31.8% 5.4g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	28% 36.2g	130g per day for Men 19-50 years
Sugars	37% 26.7g	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	1.5% 1.1g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	NA	38g per day for Men 19-50 years
Protein	233% 130g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	21% 210mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	100% 0.9mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1149% 632μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.68% 99g	25.5% 942g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Pasta vs Canned Tomatoes with Green Chilies:

• Dry Unenriched Pasta has 2.6 times more Vitamin B1, 3.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and more Vitamin C than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry Pasta vs Canned Tomatoes with Green Chilies:

• Dry Unenriched Pasta has 3.2 times more Copper, 5 times more Iron, 4.8 times more Magnesium, 6.9 times more Manganese, 13.5 times more Phosphorus, 2.1 times more Potassium, 158 times more Selenium and 10.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 66.8 times more Sodium and 9.5 times more Water than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Unenriched Pasta has 24.7 times more Energy, 18.9 times more Fat, 24 times more Omega 3, 18.6 times more Omega 6, 20.6 times more Carbohydrate and 18.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Dry Unenriched Pasta as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.