Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta VS Tomatoes

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta: 315g
• Tomatoes: 2778g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	7.67% 0.12g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	83% 108g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	101% 73g	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	0.3% 0.22g	52.5% 38g	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	% 0.22g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 0.63g	% 0g	g per day for Men 19-50 years
Fiber	38% 14.5g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.08mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.7% 63μg	104% 417μg	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	423% 381mg	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	2.1% 0.31mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Tomatoes	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	65% 5.2mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	138% 3.17mg	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	49.4% 346mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	5.16% 191g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.