Comparing Nutrients in 500 calories 51% whole wheat Pasta VS Stewed Canned Tomatoes

Weight per 500 calories

• 51% whole wheat Pasta: 138g
• Stewed Canned Tomatoes: 1923g

51% whole wheat Pasta has 13.9 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - 51% whole wheat Pasta or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	51% whole wheat Pasta	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	7.03% 1.2g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	92% 119g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	93% 67.7g	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% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.38g	g per day for Men 19-50 years
Fiber	36.7% 14g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	25% 0.33mg	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	20.4% 81.5μg	24% 96μg	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	169% 152mg	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	1.57% 0.23mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.73% 37.3mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	239% 2.15mg	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	57.5% 4.6mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	34.2% 144mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	49.3% 1.13mg	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	56.6% 396mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	47.6% 1760g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - 51% whole wheat Pasta or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of 51% whole wheat Pasta vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 68 times more Vitamin E and 37.1 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Stewed Canned Tomatoes provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 500 calories for 51% whole wheat Pasta vs Stewed Canned Tomatoes:

• 500 calories of 51% whole wheat Pasta have 2.7 times more Manganese and 8.3 times more Selenium than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 17.5 times more Calcium, 3.7 times more Copper, 5.6 times more Iron, 1.6 times more Magnesium, 7.9 times more Potassium, 279.7 times more Sodium and 144 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Stewed Canned Tomatoes contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of 51% whole wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 18.8 times more Sugars, 130.9 times more Fructose and 1.4 times more Fiber than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.