Comparing Nutrients in 300 calories Dry Pasta VS Stewed Canned Tomatoes

Weight per 300 calories

• Dry Pasta: 81g
• Stewed Canned Tomatoes: 1154g

Dry Pasta has 14.3 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Dry Pasta or Stewed Canned Tomatoes?

Macros Ratio

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

Macro Nutrients

	Dry Pasta	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	5.02% 0.85g	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	55% 71.4g	130g per day for Men 19-50 years
Sugars	2.98% 2.16g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 0.23g	g per day for Men 19-50 years
Fiber	6.8% 2.6g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	19% 10.5g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.06% 0.073mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.73% 0.049mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	15% 0.2mg	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	14.4% 57.7μg	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	101% 91mg	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	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.067% 0.081μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.7% 17mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	144% 1.3mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	29.6% 0.68mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.85mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.22% 8g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Pasta vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 7.3 times more Vitamin B1, 8.3 times more Vitamin B2, 6 times more Vitamin B3, 3.8 times more Vitamin B5, 1.7 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 107.7 times more Vitamin E and 342.5 times more Vitamin K than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Pasta vs Stewed Canned Tomatoes:

• Dry Unenriched Pasta has 7.4 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 23.1 times more Calcium, 5.5 times more Copper, 14.6 times more Iron, 3.2 times more Magnesium, 1.5 times more Phosphorus, 13.2 times more Potassium, 525.6 times more Sodium, 1.7 times more Zinc and 131.9 times more Water than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Stewed Canned Ripe Red Tomatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stewed Canned Ripe Red Tomatoes contain 2 times more Omega 6, 18.8 times more Sugars, 243.9 times more Fructose and 4.5 times more Fiber than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Dry Unenriched Pasta as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.