Comparing Nutrients in 1 pound Tomatoes VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Tomatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	12% 2.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	87.6% 114g	130g per day for Men 19-50 years
Sugars	16.5% 12g	NA	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	8.57% 6.2g	NA	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	NA	38g per day for Men 19-50 years
Protein	7.13% 4g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	48.8% 195μg	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	69% 62mg	0% 0mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	38% 0.88mg	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	15.6% 109mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.44% 312g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 2.9 times more Vitamin B6 and more Vitamin C than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 4.9 times more Vitamin B1, 7.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cooked Homemade Pasta:

• Raw Ripe Red Tomatoes have 1.7 times more Calcium, 12.5 times more Potassium and 1.4 times more Water than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 4.2 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 14.8 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Homemade Pasta Made Without Egg have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Homemade Pasta Made Without Egg contains 6.9 times more Energy, 4.9 times more Fat, 18.3 times more Omega 3, 5.7 times more Omega 6, 6.5 times more Carbohydrate and 5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.