Comparing Nutrients in 5 ounces Whole Wheat Pasta VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Whole Wheat Pasta	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 499kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	5% 3.6g	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	0.59% 0.43g	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	% 0.34g	% 1.76g	g per day for Men 19-50 years
Sucrose	% 0.96g	% 0g	g per day for Men 19-50 years
Fiber	34.3% 13g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	35% 19.7g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	12% 0.16mg	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	24.5% 98μg	2.83% 11.3μg	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	NA	20% 18mg	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	4.35% 0.65mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	78.3% 0.7mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	64% 5.13mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	4.2% 0.096mg	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	69.5% 486mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	18% 615mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Wheat Pasta vs Tomatoes in Juice with Salt:

• Dry Whole-Wheat Pasta has 4 times more Vitamin B2, 12.2 times more Vitamin B3, 7.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 8.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Vitamin B1, 1.3 times more Vitamin E and 1.9 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Whole Wheat Pasta vs Tomatoes in Juice with Salt:

• Dry Whole-Wheat Pasta has 9.6 times more Copper, 6.4 times more Iron, 12.8 times more Magnesium, 43.9 times more Manganese, 20.2 times more Phosphorus, 2.3 times more Potassium, 110.9 times more Selenium and 24.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 19.2 times more Sodium and 11.5 times more Water than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Whole-Wheat Pasta has 22 times more Energy, 11.7 times more Fat, 12.6 times more Saturated Fat, 17.5 times more Omega 3, 11 times more Omega 6, 21.1 times more Carbohydrate, 4.8 times more Fiber and 17.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.4 times more Fructose than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars per 5 oz.
• Both Dry Whole-Wheat Pasta as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.