Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Pasta	Recommended Dietary Allowance
Energy	4.07% 118kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	21.6% 28g	108% 140g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.8% 8.53g	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	% 7.4g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 0.41g	g per day for Men 19-50 years
Fiber	12% 4.54g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Pasta	Recommended Dietary Allowance
Calcium	15.4% 154mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	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	75.4% 6.03mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	13% 91mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	7.6% 282g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Cooked Pasta:

• Stewed Canned Ripe Red Tomatoes have more Vitamin A, 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin C, 13.8 times more Vitamin E and more Vitamin K than Cooked Pasta.
• While Cooked Pasta contains 2.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Cooked Pasta have similar amounts of Vitamin B5 per 1 lb.
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Cooked Pasta:

• Stewed Canned Ripe Red Tomatoes have 4.9 times more Calcium, 2.7 times more Iron, 4.7 times more Potassium, 221 times more Sodium and 1.5 times more Water than Cooked Pasta.
• While Cooked Pasta contains 1.5 times more Magnesium, 5.5 times more Manganese, 2.9 times more Phosphorus, 44 times more Selenium and 3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Cooked Pasta have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stewed Canned Ripe Red Tomatoes have 6.3 times more Sugars and 62.7 times more Fructose than Cooked Pasta.
• While Cooked Pasta contains 6.1 times more Energy, 8 times more Omega 3, 4 times more Omega 6, 5 times more Carbohydrate, 1.8 times more Fiber and 6.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Pasta have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.