Comparing Nutrients in 300 calories Tomato Puree VS Dry Pasta

Weight per 300 calories

• Tomato Puree: 790g
• Dry Pasta: 81g

Dry Unenriched Pasta has 9.8 times more energy per unit of mass than Canned Tomato Puree, which is high in comparison to other foods. Tomato Puree having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Tomato Puree	Dry Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	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	54.5% 71g	46.4% 60.4g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	26% 18.8g	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	% 19.3g	% 0.097g	g per day for Men 19-50 years
Sucrose	% 0g	% 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	23.3% 13g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Dry Pasta	Recommended Dietary Allowance
Vitamin A	23% 205μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	6.06% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	3.73% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	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	21.7% 87μg	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	93% 83.7mg	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	104% 15.6mg	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	0.067% 0.081μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Dry Pasta	Recommended Dietary Allowance
Calcium	14.2% 142mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	176% 14mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	45% 316mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.32% 4.85mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	18.8% 694g	0.22% 8g	3700g per day for Men 19-50 years

Tomato Puree VS Dry Pasta Nutrients Per 300 Kcal

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

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

• 300 calories of Tomato Puree have more Vitamin A, 2.7 times more Vitamin B1, 13 times more Vitamin B2, 8.4 times more Vitamin B3, 10 times more Vitamin B5, 8.7 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C, 174.8 times more Vitamin E and 331.9 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 Puree 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 Puree vs Dry Pasta:

• 300 calories of Tomato Puree have 8.4 times more Calcium, 9.7 times more Copper, 13.4 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 19.2 times more Potassium, 45.6 times more Sodium, 2.5 times more Zinc and 86.7 times more Water than Dry Pasta.
• While 300 kcal of Dry Unenriched Pasta contain 9.2 times more Selenium than Canned Tomato Puree.
• 300 calories of Dry Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Puree have 17.7 times more Sugars, 211.2 times more Fructose, 5.8 times more Fiber and 1.2 times more Protein than Dry Pasta.
• Both Tomato Puree and Dry Pasta offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Tomato Puree as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.