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

Weight per 300 calories

• 51% Whole Wheat Pasta with Enriched Semolina: 83g
• Cooked Ripe Red Tomatoes: 1667g

51% Whole Wheat Pasta with Enriched Semolina has 20.1 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	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	2.2% 2.1g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	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	47% 61g	51.4% 67g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	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	0.23% 0.17g	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	% 0.17g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 0g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	19.6% 11g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	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	38% 0.46mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	23.7% 95μg	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	0.62% 0.75μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.08% 20.8mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	35.4% 2.83mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	76.2% 1.75mg	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	30% 209mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	7.77% 264mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.97mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.21% 7.67g	42.5% 1572g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta With Enriched Semolina VS Cooked Ripe Red Tomatoes Nutrients Per 300 Kcal

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

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

• 300 kcal of Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.7 times more Vitamin B5, 6.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 62.4 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

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

• 300 calories of 51% Whole Wheat Pasta with Enriched Semolina have 7.7 times more Selenium than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 8.8 times more Calcium, 3.9 times more Copper, 4 times more Iron, 1.9 times more Magnesium, 2.2 times more Phosphorus, 13.7 times more Potassium, 18.4 times more Sodium, 1.3 times more Zinc and 205 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Cooked Ripe Red Tomatoes contain similar levels of Manganese per 300 calories.
• 300 calories of 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Ripe Red Tomatoes contain 22.7 times more Sugars, 131.4 times more Fructose and 1.4 times more Protein than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Cooked Ripe Red Tomatoes offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.