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

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	56.5% 1637kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	14% 18g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	1.25% 0.91g	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	% 0.91g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	135% 51.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	107% 60g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	129% 517μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	3.4% 4.1μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	11.3% 113mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	193% 15.5mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	163% 1143mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	633% 348μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.13% 42g	11.6% 428g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 15.3 times more Vitamin B1, 14.2 times more Vitamin B2, 16.2 times more Vitamin B3, 5.4 times more Vitamin B5, 3 times more Vitamin B6 and 8.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 3.1 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2

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

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 2.3 times more Calcium, 5.2 times more Copper, 5 times more Iron, 10.4 times more Magnesium, 20.1 times more Manganese, 9 times more Phosphorus, 1.5 times more Potassium, 153.6 times more Selenium and 15.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 10.2 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 20.1 times more Energy, 23.2 times more Fat, 26.5 times more Omega 3, 18.8 times more Omega 6, 18.3 times more Carbohydrate, 16.1 times more Fiber and 13.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Cooked Ripe Red Tomatoes offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein