Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g
• Cooked Ripe Red Tomatoes: 1667g

Cooked 51% Whole Wheat Pasta with Enriched Semolina has 8.7 times more energy per 100g than Cooked Ripe Red Tomatoes. It has above average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.85g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	51.4% 67g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	57.2% 41.5g	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	0.19% 0.13g	30% 22g	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	% 0.13g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	19.5% 11g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	101% 1.3mg	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	18.3% 73μg	54% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.1% 21mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	139% 1.25mg	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% 3.04mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	76% 1.75mg	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	26.6% 187mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	3.2% 118g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 4.3 times more Vitamin B5, 10.5 times more Vitamin B6, 3 times more Vitamin B9 and 121.3 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Cooked Ripe Red Tomatoes:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 7.1 times more Selenium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.7 times more Calcium, 3.6 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium, 2.5 times more Phosphorus, 26.6 times more Potassium, 23.8 times more Sodium and 13.3 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Cooked Ripe Red Tomatoes have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes contain 33.2 times more Sugars, 162.2 times more Fructose, 1.3 times more Fiber and 1.5 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.