Comparing Nutrients in 5 ounces Cooked Corn Pasta VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Corn Pasta	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	6.16% 179kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.63% 0.45g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.4% 39.6g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	NA	4.87% 3.53g	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	NA	2.56% 1.86g	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	NA	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.93% 0.79mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.63% 0.18mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.32% 0.082mg	8.6% 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	2.13% 8.5μg	4.6% 18.4μg	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	0% 0mg	36% 32.3mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	12% 0.11mg	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	4.43% 0.35mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	6.47% 0.15mg	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	15.4% 108mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Corn Pasta vs Cooked Ripe Red Tomatoes:

• Cooked Corn Gluten-free Pasta has 1.5 times more Vitamin B1 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Cooked Corn Gluten-free Pasta as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cooked Corn Pasta vs Cooked Ripe Red Tomatoes:

• Cooked Corn Gluten-free Pasta has 4 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 5.6 times more Selenium and 4.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 11 times more Calcium, 2.7 times more Iron, 7 times more Potassium and 1.4 times more Water than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Cooked Ripe Red Tomatoes have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Corn Gluten-free Pasta has 7 times more Energy, 7.5 times more Omega 6, 7 times more Carbohydrate, 6.9 times more Fiber and 2.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Corn Gluten-free Pasta as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.