Comparing Nutrients in 5 ounces Cooked Whole-wheat Pasta VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Whole-wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Energy	7.3% 211kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.8% 42.6g	20.6% 27g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	24% 17.3g	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	0.14% 0.099g	11.4% 8.3g	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	% 0.099g	% 8.15g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.43g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	15% 8.5g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	23.6% 0.31mg	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	7.44% 29.8μg	4.25% 17μg	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	34.5% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.17% 0.33mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	57.5% 0.52mg	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	30.5% 2.44mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	18.6% 0.43mg	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	25.7% 180mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	94% 51.5μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.37% 87.6g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Whole-wheat Pasta versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Whole-wheat Pasta vs Tomato Paste:

• 5 ounces of Cooked Whole-wheat Pasta have 2.6 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.8 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B6, more Vitamin C, 18.7 times more Vitamin E and 19 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Tomato Paste provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Whole-wheat Pasta as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Whole-wheat Pasta vs Tomato Paste:

• 5 ounces of Cooked Whole-wheat Pasta have 1.3 times more Magnesium, 4.4 times more Manganese, 1.5 times more Phosphorus, 6.8 times more Selenium and 2.1 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.8 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 10.6 times more Potassium and 14.8 times more Sodium than Cooked Whole-wheat Pasta.
• 5 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Whole-wheat Pasta have 1.8 times more Energy, 5.1 times more Omega 3, 3.5 times more Omega 6, 1.6 times more Carbohydrate and 1.4 times more Protein than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 16.2 times more Sugars and 83.6 times more Fructose than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Tomato Paste offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6