Comparing Nutrients in 1 pound Tomato Paste VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Tomato Paste	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	13% 372kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	110% 143g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	5.3% 3.86g	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	36.6% 26.5g	0.44% 0.32g	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	% 26g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 0.91g	g per day for Men 19-50 years
Fiber	49% 18.6g	55% 21g	38g per day for Men 19-50 years
Protein	35% 19.6g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	34% 0.44mg	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	13.6% 54.4μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	130% 19.5mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	16.3% 163mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	100% 0.9mg	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	169% 13.5mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	204% 4.7mg	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	53.8% 376mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	9% 333g	7.44% 275g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cooked 51% Whole Wheat Pasta per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Paste vs Cooked 51% Whole Wheat Pasta:

• 1 pound of Tomato Paste has 1.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 43 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.6 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 1 pound for Tomato Paste vs Cooked 51% Whole Wheat Pasta:

• 1 pound of Tomato Paste has 3 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 13.2 times more Potassium and 9.8 times more Sodium than Cooked 51% Whole Wheat Pasta.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 3.4 times more Manganese, 1.3 times more Phosphorus, 6.5 times more Selenium and 1.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cooked 51% Whole Wheat Pasta contain similar levels of Magnesium per one pound.
• 1 pound of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 14.3 times more Sugars and 83.6 times more Fructose than Cooked 51% Whole Wheat Pasta.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.9 times more Energy, 5.6 times more Omega 3, 3.6 times more Omega 6, 1.7 times more Carbohydrate and 1.3 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Cooked 51% Whole Wheat Pasta offer comparable quantities of Fiber per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6