Comparing Nutrients in 300 calories Tomato Paste VS Dry Pasta

Weight per 300 calories

• Tomato Paste: 366g
• Dry Pasta: 81g

Dry Unenriched Pasta has 4.5 times more energy per unit of mass than Canned Tomato Paste, which is high in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Dry Pasta?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Tomato Paste	Dry Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	46.4% 60.4g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	2.98% 2.16g	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	29.5% 21.4g	0.12% 0.089g	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	% 21g	% 0.097g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0.39g	g per day for Men 19-50 years
Fiber	39.5% 15g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	28.2% 16g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Dry Pasta	Recommended Dietary Allowance
Vitamin A	31% 278μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	6.06% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	3.73% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	8.83% 0.11mg	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	11% 44μg	3.64% 14.6μg	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	89% 80mg	0% 0mg	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	105% 15.7mg	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	0.067% 0.081μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Dry Pasta	Recommended Dietary Allowance
Calcium	13% 132mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	26% 0.23mg	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	136% 11mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	32.2% 0.74mg	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	43.4% 304mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.32% 4.85mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	7.27% 269g	0.22% 8g	3700g per day for Men 19-50 years

Tomato Paste VS Dry Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Dry Pasta?

Lets compare vitamin content per 300 calories of Tomato Paste vs Dry Pasta:

• 300 calories of Tomato Paste have more Vitamin A, 3 times more Vitamin B1, 11.5 times more Vitamin B2, 8.2 times more Vitamin B3, 1.5 times more Vitamin B5, 6.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 176.9 times more Vitamin E and 515.8 times more Vitamin K than Dry Pasta.
• 300 calories of Dry Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Dry Pasta:

• 300 calories of Tomato Paste have 7.8 times more Calcium, 5.7 times more Copper, 10.4 times more Iron, 3.6 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 20.6 times more Potassium, 44.5 times more Sodium, 2 times more Zinc and 33.6 times more Water than Dry Pasta.
• While 300 kcal of Dry Unenriched Pasta contain 2.6 times more Selenium than Canned Tomato Paste.
• 300 calories of Dry Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 20.6 times more Sugars, 240.6 times more Fructose, 5.8 times more Fiber and 1.5 times more Protein than Dry Pasta.
• Both Tomato Paste and Dry Pasta offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Tomato Paste as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.