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

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	6.2% 180kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	237% 309g	130g per day for Men 19-50 years
Sugars	34.3% 25g	8.97% 6.5g	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	18% 13g	0.97% 0.7g	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	% 12g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	18.4% 7g	118% 45g	38g per day for Men 19-50 years
Protein	17% 9.5g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	166% 26.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	50% 0.65mg	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	32.5% 130μg	95% 380μg	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	253% 228mg	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	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	200% 1.8mg	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	85% 6.8mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	429% 9.86mg	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	40% 280mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	558% 307μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	93% 10mg	11mg per day for Men 19-50 years
Water	25.5% 943g	16.6% 615g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.2 times more Vitamin B6 and 14 times more Vitamin K than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 5.5 times more Vitamin B1, 6 times more Vitamin B2, 5 times more Vitamin B3, 2 times more Vitamin B5 and 2.9 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 3.1 times more Potassium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.4 times more Copper, 2.3 times more Iron, 4.6 times more Magnesium, 9.4 times more Manganese, 3.5 times more Phosphorus, 61.4 times more Selenium and 7.3 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 3.8 times more Sugars than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 8.7 times more Energy, 7.7 times more Carbohydrate, 6.4 times more Fiber and 6 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein