Comparing Nutrients in 5 ounces Whole Wheat Pasta VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Whole Wheat Pasta	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 499kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	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	0.59% 0.43g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	34.3% 13g	NA	38g per day for Men 19-50 years
Protein	35% 19.7g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Canned Tomatoes with Green Chilies	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	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	78.3% 0.7mg	14% 0.13mg	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	64% 5.13mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	18% 615mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Wheat Pasta versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Wheat Pasta vs Canned Tomatoes with Green Chilies:

• 5 ounces of Whole Wheat Pasta have 12 times more Vitamin B1, 11.5 times more Vitamin B2, 13.6 times more Vitamin B3, 5.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 7.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dry Whole-Wheat Pasta as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Whole Wheat Pasta vs Canned Tomatoes with Green Chilies:

• 5 ounces of Whole Wheat Pasta have 1.5 times more Calcium, 5.5 times more Copper, 13.9 times more Iron, 11.6 times more Magnesium, 22.6 times more Manganese, 24.5 times more Phosphorus, 4.1 times more Potassium, 194 times more Selenium and 22.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 66.8 times more Sodium and 11.5 times more Water than Dry Whole-Wheat Pasta.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Wheat Pasta have 23.5 times more Energy, 36.6 times more Fat, 70 times more Omega 3, 36.7 times more Omega 6, 20.3 times more Carbohydrate and 20.1 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein