Comparing Nutrients in 1 pound Cooked 51% Whole Wheat Pasta VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	25% 721kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	12% 15.7g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	16% 11.6g	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	0.44% 0.32g	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	% 0.32g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	47% 26.4g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.3% 0.71mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	38.7% 0.5mg	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	22.7% 91μg	9.07% 36.3μg	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	63.5% 57mg	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	3.02% 0.45mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	94% 7.5mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	13.4% 0.31mg	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	71.3% 499mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	7.44% 275g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked 51% Whole Wheat Pasta vs Tomatoes in Juice with Salt:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.7 times more Vitamin B1 and 5.9 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Cooked 51% Whole Wheat Pasta vs Tomatoes in Juice with Salt:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 3.8 times more Copper, 2.9 times more Iron, 4.5 times more Magnesium, 15.2 times more Manganese, 6.5 times more Phosphorus, 48.9 times more Selenium and 9.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.8 times more Calcium, 2.5 times more Potassium, 19.2 times more Sodium and 1.6 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 1 pound:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 9.9 times more Energy, 6 times more Fat, 9.8 times more Omega 3, 5.6 times more Omega 6, 9.1 times more Carbohydrate, 2.4 times more Fiber and 7.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3 times more Sugars and 18.7 times more Fructose than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 1 lb.