Comparing Nutrients in 500 calories Tomatoes VS Cooked Homemade Pasta

Weight per 500 calories

• Tomatoes: 2778g
• Cooked Homemade Pasta: 403g

Cooked Homemade Pasta Made Without Egg has 6.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Cooked Homemade Pasta?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Tomatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	10.7% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	78% 101g	130g per day for Men 19-50 years
Sugars	101% 73g	NA	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	52.5% 38g	NA	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	NA	38g per day for Men 19-50 years
Protein	43.7% 24.4g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	43.3% 173μg	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	423% 381mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	100% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	27.8% 278mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	13.4% 56.5mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	34% 0.78mg	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	95% 667mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	2.25% 76.6mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	71% 2626g	7.5% 278g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Cooked Homemade Pasta:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B3, 4.1 times more Vitamin B5, 19.7 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Cooked Homemade Pasta Made Without Egg.
• Both Raw Ripe Red Tomatoes and Cooked Homemade Pasta Made Without Egg have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Cooked Homemade Pasta:

• Raw Ripe Red Tomatoes have 11.5 times more Calcium, 6.8 times more Copper, 1.6 times more Iron, 5.4 times more Magnesium, 4.1 times more Manganese, 4.1 times more Phosphorus, 85.9 times more Potassium, 3.2 times more Zinc and 9.5 times more Water than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 2.1 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 1.4 times more Fat, 1.2 times more Omega 6 and 1.4 times more Protein than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 2.7 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Homemade Pasta Made Without Egg have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.