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

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Whole-wheat Pasta	Tomato Puree	Recommended Dietary Allowance
Energy	51.4% 1490kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	31.6% 5.38g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	69% 89.8g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	50% 19g	38g per day for Men 19-50 years
Protein	107% 60g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	195% 31.3mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Tomato Puree	Recommended Dietary Allowance
Calcium	13% 130mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	574% 13.2mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	660% 363μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	16.7% 618g	23.8% 879g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Cooked Whole-wheat Pasta has 6.2 times more Vitamin B1, 1.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.9 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C, 8.6 times more Vitamin E and 5.7 times more Vitamin K than Cooked Whole-wheat Pasta.
• 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 Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Whole-wheat Pasta vs Tomato Puree:

• 1 kilogram of Cooked Whole-wheat Pasta has 2.3 times more Magnesium, 7.8 times more Manganese, 3.2 times more Phosphorus, 51.9 times more Selenium and 3.7 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.3 times more Copper, 4.6 times more Potassium and 1.4 times more Water than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Tomato Puree contain similar levels of Iron per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Selenium
• Both Cooked Whole-wheat Pasta as well as Canned Tomato Puree lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Whole-wheat Pasta has 3.9 times more Energy, 9 times more Omega 3, 6.6 times more Omega 6, 3.3 times more Carbohydrate, 2.1 times more Fiber and 3.6 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 6.4 times more Sugars and 34 times more Fructose than Cooked Whole-wheat Pasta.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6