Comparing Nutrients in 1 pound Cooked 51% Whole Wheat Pasta VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	25% 721kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	55% 21g	NA	38g per day for Men 19-50 years
Protein	47% 26.4g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Canned Tomatoes with Green Chilies	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	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	45.4% 0.41mg	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	94% 7.5mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	7.44% 275g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta VS Canned Tomatoes with Green Chilies per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked 51% Whole Wheat Pasta vs Canned Tomatoes with Green Chilies:

• 1 pound of Cooked 51% Whole Wheat Pasta has 4.6 times more Vitamin B1, 5.4 times more Vitamin B2, 4.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.2 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• Both Cooked 51% Whole Wheat Pasta and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2

Comparing minerals per 1 pound for Cooked 51% Whole Wheat Pasta vs Canned Tomatoes with Green Chilies:

• 1 pound of Cooked 51% Whole Wheat Pasta has 2.2 times more Copper, 6.3 times more Iron, 4.1 times more Magnesium, 7.8 times more Manganese, 7.9 times more Phosphorus, 85.5 times more Selenium and 8.6 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.7 times more Calcium, 1.4 times more Potassium, 66.8 times more Sodium and 1.6 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 1 pound of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked 51% Whole Wheat Pasta has 10.6 times more Energy, 39 times more Omega 3, 18.8 times more Omega 6, 8.7 times more Carbohydrate and 8.4 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein