Comparing Nutrients in 300 calories Dry Pasta VS Tomato Paste

Weight per 300 calories

• Dry Pasta: 81g
• Tomato Paste: 366g

Dry Pasta has 4.5 times more energy per 100g than Tomato Paste. It has high energy density when compared to other foods. Canned Tomato Paste having average energy density.

Discover which food has more nutrients per 300 calories - Dry Pasta or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Dry Pasta	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.4g	53.2% 69g	130g per day for Men 19-50 years
Sugars	2.98% 2.16g	61.5% 44.6g	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	0.12% 0.089g	29.5% 21.4g	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	% 0.097g	% 21g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 1.1g	g per day for Men 19-50 years
Fiber	6.8% 2.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	19% 10.5g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.06% 0.073mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.73% 0.049mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	60.8% 0.79mg	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	3.64% 14.6μg	11% 44μg	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	0% 0mg	89% 80mg	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	0.59% 0.089mg	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.067% 0.081μg	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Tomato Paste	Recommended Dietary Allowance
Calcium	1.7% 17mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	148% 1.34mg	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	13% 1.05mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	48% 1.1mg	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	22% 153mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.85mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.22% 8g	7.27% 269g	3700g per day for Men 19-50 years

Dry Pasta VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Pasta or Tomato Paste?

Lets compare vitamin content per 300 calories of Dry Pasta vs Tomato Paste:

• 300 kcal of Canned Tomato Paste contain more Vitamin A, 3 times more Vitamin B1, 11.5 times more Vitamin B2, 8.2 times more Vitamin B3, 1.5 times more Vitamin B5, 6.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 176.9 times more Vitamin E and 515.8 times more Vitamin K than Dry Unenriched Pasta.
• 300 calories of Dry Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Dry Unenriched Pasta as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dry Pasta vs Tomato Paste:

• 300 calories of Dry Pasta have 2.6 times more Selenium than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 7.8 times more Calcium, 5.7 times more Copper, 10.4 times more Iron, 3.6 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 20.6 times more Potassium, 44.5 times more Sodium, 2 times more Zinc and 33.6 times more Water than Dry Unenriched Pasta.
• 300 calories of Dry Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Tomato Paste contain 20.6 times more Sugars, 240.6 times more Fructose, 5.8 times more Fiber and 1.5 times more Protein than Dry Unenriched Pasta.
• Both Dry Pasta and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Dry Unenriched Pasta as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.