Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta VS Tomatoes

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta: 189g
• Tomatoes: 1667g

Cooked 51% Whole Wheat Pasta has 8.8 times more energy per 100g than Tomatoes. It has above average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.83g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.5g	50% 65g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	60.5% 44g	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	0.18% 0.13g	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.68g	52.6% 20g	38g per day for Men 19-50 years
Protein	19.6% 11g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.68% 0.43mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	62.5% 250μg	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	254% 228mg	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	1.26% 0.19mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Tomatoes	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	39% 3.1mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	82.6% 1.9mg	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	29.6% 208mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.1% 115g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta vs Tomatoes:

• Raw Ripe Red Tomatoes contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5, 7.3 times more Vitamin B6, 6.6 times more Vitamin B9 and 47.7 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta vs Tomatoes:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.4 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus, 27.2 times more Potassium, 7.4 times more Sodium, 1.3 times more Zinc and 13.8 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Raw Ripe Red Tomatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.5 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Omega 6, 27.3 times more Sugars, 172.9 times more Fructose, 2.3 times more Fiber and 1.3 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.