Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Stewed Canned Tomatoes	Enriched Pasta	Recommended Dietary Allowance
Energy	4.07% 118kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.93% 1.26g	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	14.4% 2.45g	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	261% 339g	130g per day for Men 19-50 years
Sugars	22% 16g	16.7% 12g	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	0.69% 0.5g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 2.18g	g per day for Men 19-50 years
Fiber	12% 4.54g	38% 14.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	106% 59g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Enriched 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	337% 4.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	203% 32.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	49.5% 0.64mg	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	269% 1075μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Enriched Pasta	Recommended Dietary Allowance
Calcium	15.4% 154mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.04% 81.6μg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	181% 4.16mg	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	122% 857mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	521% 287μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Enriched Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Stewed Canned Tomatoes has more Vitamin C, 7.5 times more Vitamin E and 24 times more Vitamin K than Enriched Pasta.
• While 1 lb of Dry Enriched Pasta contains 19.4 times more Vitamin B1, 11.4 times more Vitamin B2, 10.1 times more Vitamin B3, 3.8 times more Vitamin B5, 8.4 times more Vitamin B6 and 47.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Enriched Pasta have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Dry Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Stewed Canned Tomatoes has 1.6 times more Calcium, 36.8 times more Sodium and 9.2 times more Water than Enriched Pasta.
• While 1 lb of Dry Enriched Pasta contains 2.6 times more Copper, 2.5 times more Iron, 4.4 times more Magnesium, 15.5 times more Manganese, 9.5 times more Phosphorus, 105.3 times more Selenium and 8.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Enriched Pasta contain similar levels of Potassium per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 1.3 times more Sugars and 17.1 times more Fructose than Enriched Pasta.
• While 1 lb of Dry Enriched Pasta contains 14.3 times more Energy, 7.3 times more Omega 6, 12.1 times more Carbohydrate, 3.2 times more Fiber and 14.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Dry Enriched Pasta provide inadequate amounts of Omega 3 in one pound.