Comparing Nutrients in 300 calories Dry Pasta VS Tomato Sauce with Salt

Weight per 300 calories

• Dry Pasta: 81g
• Tomato Sauce with Salt: 1250g

Dry Pasta has 15.5 times more energy per 100g than Tomato Sauce with Salt. It has high energy density when compared to other foods. Canned Tomato Sauce with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Dry Pasta or Tomato Sauce with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Dry Pasta	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	8.46% 1.44g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	2.98% 2.16g	61.4% 44.5g	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	28.8% 21g	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	% 22.8g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 0.88g	g per day for Men 19-50 years
Fiber	6.8% 2.6g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	19% 10.5g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.06% 0.073mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.73% 0.049mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	77.4% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	77.3% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	94% 1.23mg	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	28% 113μg	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	97% 87.5mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.067% 0.081μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	1.7% 17mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	160% 1.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11% 436μg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	61.4% 1.4mg	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	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	109% 3713mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.85mg	395% 5925mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.22% 8g	31% 1141g	3700g per day for Men 19-50 years

Dry Pasta VS Tomato Sauce With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Pasta or Tomato Sauce with Salt?

Lets compare vitamin content per 300 calories of Dry Pasta vs Tomato Sauce with Salt:

• 300 kcal of Canned Tomato Sauce with Salt contain more Vitamin A, 4.1 times more Vitamin B1, 16.7 times more Vitamin B2, 9 times more Vitamin B3, 11.1 times more Vitamin B5, 10.7 times more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin C, 202.4 times more Vitamin E and 432.8 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 Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dry Pasta vs Tomato Sauce with Salt:

• 300 calories of Dry Pasta have 6.8 times more Selenium than Tomato Sauce with Salt.
• While 300 kcal of Canned Tomato Sauce with Salt contain 10.3 times more Calcium, 6.2 times more Copper, 11.4 times more Iron, 4.4 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 20.6 times more Potassium, 1221.2 times more Sodium, 2.4 times more Zinc and 142.5 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 Sauce with Salt contain 3.3 times more Omega 6, 20.6 times more Sugars, 234.7 times more Fructose, 7.2 times more Fiber and 1.4 times more Protein than Dry Unenriched Pasta.
• Both Dry Pasta and Tomato Sauce with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Dry Pasta provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 3 in 300 calories.