Comparing Nutrients in 1 pound Dry Pasta VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dry Pasta	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	58% 1683kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	21.6% 28g	130g per day for Men 19-50 years
Sugars	16.7% 12g	22% 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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 2.18g	% 0.091g	g per day for Men 19-50 years
Fiber	38% 14.5g	12% 4.54g	38g per day for Men 19-50 years
Protein	106% 59g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9.53% 95mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	56.4% 0.51mg	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	73.7% 5.9mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	27.6% 939mg	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	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Pasta vs Stewed Canned Tomatoes:

• Dry Unenriched Pasta has 2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 3.8 times more Vitamin B5, 8.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 7.5 times more Vitamin E and 24 times more Vitamin K than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Pasta vs Stewed Canned Tomatoes:

• Dry Unenriched Pasta has 2.6 times more Copper, 4.4 times more Magnesium, 15.5 times more Manganese, 9.5 times more Phosphorus, 105.3 times more Selenium and 8.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.6 times more Calcium, 36.8 times more Sodium and 9.2 times more Water than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Stewed Canned Ripe Red Tomatoes have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Unenriched Pasta has 14.3 times more Energy, 7.9 times more Fat, 8 times more Omega 3, 7.3 times more Omega 6, 12.1 times more Carbohydrate, 3.2 times more Fiber and 14.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Sugars and 17.1 times more Fructose than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.