Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Cooked Ripe Red Tomatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	256% 332g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	13.8% 9.98g	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	8.2% 5.94g	1.25% 0.91g	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	% 5.35g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	135% 51.3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	245% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	83.7% 1.1mg	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	14.7% 59μg	129% 517μg	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	115% 103mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	5% 50mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	197% 1.77mg	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	38.6% 3.1mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	102% 426mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	416% 9.57mg	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	18% 127mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	633% 348μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	11.6% 428g	1.13% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS 51% Whole Wheat Pasta with Enriched Semolina per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Cooked Ripe Red Tomatoes has 3.1 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 15.3 times more Vitamin B1, 14.2 times more Vitamin B2, 16.2 times more Vitamin B3, 5.4 times more Vitamin B5, 3 times more Vitamin B6 and 8.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Cooked Ripe Red Tomatoes has 10.2 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.3 times more Calcium, 5.2 times more Copper, 5 times more Iron, 10.4 times more Magnesium, 20.1 times more Manganese, 9 times more Phosphorus, 1.5 times more Potassium, 153.6 times more Selenium and 15.7 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 20.1 times more Energy, 23.2 times more Fat, 26.5 times more Omega 3, 18.8 times more Omega 6, 18.3 times more Carbohydrate, 16.1 times more Fiber and 13.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein