Comparing Nutrients in 1 pound Cooked Corn Pasta VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Corn Pasta	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	19.7% 572kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	NA	8.2% 5.94g	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	NA	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	21.3% 12g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	27.6% 0.36mg	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	6.8% 27.2μg	14.7% 59μg	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	115% 103mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	37.8% 0.34mg	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	14% 1.13mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	20.7% 0.48mg	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	49.2% 345mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.37% 310g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Corn Pasta vs Cooked Ripe Red Tomatoes:

• Cooked Corn Gluten-free Pasta has 1.5 times more Vitamin B1 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Cooked Corn Gluten-free Pasta as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Corn Pasta vs Cooked Ripe Red Tomatoes:

• Cooked Corn Gluten-free Pasta has 4 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 5.6 times more Selenium and 4.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 11 times more Calcium, 2.7 times more Iron, 7 times more Potassium and 1.4 times more Water than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Cooked Ripe Red Tomatoes have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Corn Gluten-free Pasta has 7 times more Energy, 7.5 times more Omega 6, 7 times more Carbohydrate, 6.9 times more Fiber and 2.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Corn Gluten-free Pasta as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.