Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	51% whole wheat Pasta	Tomatoes	Recommended Dietary Allowance
Energy	125% 3620kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	30% 39g	130g per day for Men 19-50 years
Sugars	36% 26g	36.3% 26.3g	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	2.76% 2g	19% 13.7g	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	% 2g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 6g	% 0g	g per day for Men 19-50 years
Fiber	266% 101g	31.6% 12g	38g per day for Men 19-50 years
Protein	241% 135g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	148% 590μg	37.5% 150μg	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	152% 137mg	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	11.3% 1.7mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Tomatoes	Recommended Dietary Allowance
Calcium	27% 270mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	416% 33.3mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	49.6% 1.14mg	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	410% 2870mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of 51% whole wheat Pasta vs Tomatoes:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 10 times more Vitamin B1, 10.2 times more Vitamin B2, 13.4 times more Vitamin B3, 9 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.2 times more Vitamin E and 8.8 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Tomatoes:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.7 times more Calcium, 7.2 times more Copper, 12.3 times more Iron, 9.5 times more Magnesium, 19.7 times more Manganese, 12 times more Phosphorus, 1.5 times more Potassium, more Selenium and 14.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 10.7 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 1 kilogram:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 20.1 times more Energy, 13.4 times more Fat, 12.5 times more Saturated Fat, 20.7 times more Omega 3, 10.8 times more Omega 6, 18.8 times more Carbohydrate, 8.4 times more Fiber and 15.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.9 times more Fructose than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Raw Ripe Red Tomatoes have similar amounts of Sugars per 1 kg.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 kg.