Comparing Nutrients in 1 kilogram Cooked Whole-wheat Pasta VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Whole-wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Energy	51.4% 1490kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	31.6% 5.38g	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	231% 301g	145% 189g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	0.97% 0.7g	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	% 0.7g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 2g	% 3g	g per day for Men 19-50 years
Fiber	103% 39g	108% 41g	38g per day for Men 19-50 years
Protein	107% 60g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat 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	130% 1.56mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	195% 31.3mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	52.5% 210μg	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	15.3% 2.3mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Calcium	13% 130mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	215% 17mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	574% 13.2mg	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	181% 1270mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	660% 363μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	16.7% 618g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Whole-wheat 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 Cooked Whole-wheat Pasta vs Tomato Paste:

• 1 kilogram of Cooked Whole-wheat Pasta has 2.6 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.8 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B6, more Vitamin C, 18.7 times more Vitamin E and 19 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Tomato Paste provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Whole-wheat 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 Cooked Whole-wheat Pasta vs Tomato Paste:

• 1 kilogram of Cooked Whole-wheat Pasta has 1.3 times more Magnesium, 4.4 times more Manganese, 1.5 times more Phosphorus, 6.8 times more Selenium and 2.1 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.8 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 10.6 times more Potassium and 14.8 times more Sodium than Cooked Whole-wheat Pasta.
• 1 kilogram of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Whole-wheat Pasta has 1.8 times more Energy, 5.1 times more Omega 3, 3.5 times more Omega 6, 1.6 times more Carbohydrate and 1.4 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 16.2 times more Sugars and 83.6 times more Fructose than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Tomato Paste offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6