Comparing Nutrients in 1 pound Tomato Puree VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Tomato Puree	Cooked Pasta	Recommended Dietary Allowance
Energy	5.94% 172kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	108% 140g	130g per day for Men 19-50 years
Sugars	30.2% 22g	3.5% 2.54g	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	15% 10.8g	0.19% 0.14g	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	% 11g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.41g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	17% 0.22mg	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	12.5% 50μg	7.94% 31.8μg	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	53.4% 48mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59.6% 8.94mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cooked Pasta	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	50.4% 0.45mg	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	101% 8.07mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	63.5% 1.46mg	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	26% 181mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10.8% 399g	7.6% 282g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cooked Pasta per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Puree vs Cooked Pasta:

• 1 pound of Tomato Puree has more Vitamin A, 1.3 times more Vitamin B1, 4 times more Vitamin B2, 3.7 times more Vitamin B3, 3.9 times more Vitamin B5, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 32.8 times more Vitamin E and more Vitamin K than Cooked Pasta.
• 1 pound of Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Cooked Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Puree vs Cooked Pasta:

• 1 pound of Tomato Puree has 2.9 times more Copper, 3.6 times more Iron, 1.3 times more Magnesium, 10 times more Potassium and 1.4 times more Water than Cooked Pasta.
• While 1 lb of Cooked Pasta contains 1.9 times more Manganese, 1.5 times more Phosphorus, 37.7 times more Selenium and 1.4 times more Zinc than Canned Tomato Puree.
• 1 pound of Tomato Puree lack sufficient amounts of Selenium
• 1 pound of Cooked Pasta lack sufficient amounts of Potassium
• Both Canned Tomato Puree as well as Cooked Pasta lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 8.6 times more Sugars and 79.3 times more Fructose than Cooked Pasta.
• While 1 lb of Cooked Pasta contains 4.2 times more Energy, 3.4 times more Carbohydrate and 3.5 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Cooked Pasta offer comparable quantities of Fiber per one pound.
• 1 pound of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in one pound.