Comparing Nutrients in 1 kilogram Tomato Paste VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Tomato Paste	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	28.3% 820kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	51% 8.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	562% 731g	130g per day for Men 19-50 years
Sugars	168% 122g	36% 26g	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	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 3g	% 6g	g per day for Men 19-50 years
Fiber	108% 41g	266% 101g	38g per day for Men 19-50 years
Protein	77% 43.2g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	309% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	497% 79.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	215% 2.8mg	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	148% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	287% 43mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	36% 360mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	473% 4.26mg	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	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	975% 22.4mg	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	108% 3660mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	1262% 694μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	218% 24mg	11mg per day for Men 19-50 years
Water	20% 735g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS 51% whole wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Tomato Paste has 25.3 times more Vitamin E and 12.7 times more Vitamin K than 51% whole wheat Pasta.
• While 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 6.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 5.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

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

• 1 kilogram of Tomato Paste has 1.3 times more Calcium, 2.8 times more Potassium and 5.4 times more Sodium than 51% whole wheat Pasta.
• While 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.5 times more Magnesium, 7.4 times more Manganese, 3.5 times more Phosphorus, 13.1 times more Selenium and 3.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and 51% whole wheat Pasta contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 4.7 times more Sugars and 29.3 times more Fructose than 51% whole wheat Pasta.
• While 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 4.4 times more Energy, 5.7 times more Fat, 8.9 times more Omega 3, 5.7 times more Omega 6, 3.9 times more Carbohydrate, 2.5 times more Fiber and 3.1 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6