Comparing Nutrients in 1 pound Dry Pasta VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Dry Pasta	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	58% 1683kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	18.5% 24g	130g per day for Men 19-50 years
Sugars	16.7% 12g	22.3% 16g	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	0.69% 0.5g	10.4% 7.57g	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	% 0.54g	% 8.26g	g per day for Men 19-50 years
Sucrose	% 2.18g	% 0.32g	g per day for Men 19-50 years
Fiber	38% 14.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	106% 59g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	34% 0.44mg	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	20.4% 81.6μg	10.2% 41μg	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	0% 0mg	35.3% 31.8mg	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	3.33% 0.5mg	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.96% 158μg	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	73.7% 5.9mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	22.3% 0.51mg	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	122% 857mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	143% 2150mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Tomato Sauce with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Pasta versus 1 lb of Tomato Sauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Pasta vs Tomato Sauce with Salt:

• 1 pound of Dry Pasta has 3.8 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains more Vitamin A, more Vitamin C, 13.1 times more Vitamin E and 28 times more Vitamin K than Dry Unenriched Pasta.
• Both Dry Pasta and Tomato Sauce with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry Unenriched Pasta as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Pasta vs Tomato Sauce with Salt:

• 1 pound of Dry Pasta has 1.5 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 8.1 times more Manganese, 7 times more Phosphorus, 105.3 times more Selenium and 6.4 times more Zinc than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 1.3 times more Potassium, 79 times more Sodium and 9.2 times more Water than Dry Unenriched Pasta.
• 1 pound of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Pasta has 15.5 times more Energy, 4.7 times more Omega 6, 14.1 times more Carbohydrate, 2.1 times more Fiber and 10.9 times more Protein than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 1.3 times more Sugars and 15.2 times more Fructose than Dry Unenriched Pasta.
• 1 pound of Tomato Sauce with Salt provide inadequate amounts of Energy and Omega 6
• Both Dry Unenriched Pasta as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 3 in one pound.