Comparing Nutrients in 1 kilogram Tomato Paste VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Tomato Paste	Cooked Pasta	Recommended Dietary Allowance
Energy	28.3% 820kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	237% 309g	130g per day for Men 19-50 years
Sugars	168% 122g	7.72% 5.6g	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	80.7% 58.5g	0.41% 0.3g	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	% 57.5g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 3g	% 0.9g	g per day for Men 19-50 years
Fiber	108% 41g	47.4% 18g	38g per day for Men 19-50 years
Protein	77% 43.2g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	37.7% 0.49mg	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	30% 120μg	17.5% 70μg	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	243% 219mg	0% 0mg	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	287% 43mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Pasta	Recommended Dietary Allowance
Calcium	36% 360mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	111% 1mg	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	373% 30mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	140% 3.22mg	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	119% 830mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	20% 735g	16.8% 621g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cooked Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Cooked Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Cooked Pasta:

• 1 kilogram of Tomato Paste has more Vitamin A, 3 times more Vitamin B1, 7.7 times more Vitamin B2, 7.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4.4 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 71.7 times more Vitamin E and more Vitamin K than Cooked Pasta.
• 1 kilogram of Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Cooked Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Cooked Pasta:

• 1 kilogram of Tomato Paste has 5.1 times more Calcium, 3.7 times more Copper, 6 times more Iron, 2.3 times more Magnesium, 1.4 times more Phosphorus, 23 times more Potassium, 59 times more Sodium and 1.2 times more Zinc than Cooked Pasta.
• While 1 kg of Cooked Pasta contains 5 times more Selenium than Canned Tomato Paste.
• Both Tomato Paste and Cooked Pasta contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 21.8 times more Sugars, 195 times more Fructose and 2.3 times more Fiber than Cooked Pasta.
• While 1 kg of Cooked Pasta contains 1.9 times more Energy, 1.6 times more Carbohydrate and 1.3 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.