Comparing Nutrients in 500 calories 51% Whole Wheat Pasta with Enriched Semolina VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• 51% Whole Wheat Pasta with Enriched Semolina: 139g
• Cooked Ripe Red Tomatoes: 2778g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	85.7% 111g	130g per day for Men 19-50 years
Sugars	4.2% 3.05g	95% 69g	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	0.38% 0.28g	50% 36.4g	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	% 0.28g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 0.55g	% 0g	g per day for Men 19-50 years
Fiber	41% 15.7g	51% 19.4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	47% 26.4g	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	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.7% 12mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	169% 2.2mg	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	39.5% 158μg	90% 361μg	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	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	65% 77.8μg	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	3.46% 34.6mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	231% 2.1mg	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	59% 4.72mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	127% 2.9mg	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	50% 349mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.6mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	71% 2621g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta With Enriched Semolina VS Cooked Ripe Red Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - 51% Whole Wheat Pasta with Enriched Semolina or Cooked Ripe Red Tomatoes?

Lets compare vitamin content per 500 calories of 51% Whole Wheat Pasta with Enriched Semolina vs Cooked Ripe Red Tomatoes:

• 500 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 500 calories.
• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 500 calories for 51% Whole Wheat Pasta with Enriched Semolina vs Cooked Ripe Red Tomatoes:

• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina have 7.7 times more Selenium than Cooked Ripe Red Tomatoes.
• While 500 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 500 calories.
• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.