Comparing Nutrients in 1 kilogram Cooked 51% Whole Wheat Pasta VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	55% 1590kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	7.47% 2.4g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	32% 5.45g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	31% 40g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	121% 46g	18.4% 7g	38g per day for Men 19-50 years
Protein	104% 58.2g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 29mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	60.8% 0.79mg	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	50% 200μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	253% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	12% 120mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	83.3% 0.75mg	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	206% 16.5mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	45.7% 1.05mg	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	157% 1100mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	622% 342μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	16.4% 607g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked 51% Whole Wheat Pasta vs Cooked Ripe Red Tomatoes:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 4.4 times more Vitamin B1, 4.7 times more Vitamin B2, 5.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.6 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 1 kilogram for Cooked 51% Whole Wheat Pasta vs Cooked Ripe Red Tomatoes:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.7 times more Copper, 2.4 times more Iron, 5 times more Magnesium, 9.8 times more Manganese, 3.9 times more Phosphorus, 68.4 times more Selenium and 8 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Potassium and 1.6 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Ripe Red Tomatoes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 8.8 times more Energy, 13.6 times more Fat, 19.5 times more Omega 3, 13 times more Omega 6, 7.9 times more Carbohydrate, 6.6 times more Fiber and 6.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.9 times more Sugars and 18.7 times more Fructose than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 kg.