Comparing Nutrients in 5 ounces Tomato Paste VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Tomato Paste	Dry Pasta	Recommended Dietary Allowance
Energy	4% 116kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	81.4% 106g	130g per day for Men 19-50 years
Sugars	24% 17.3g	5.22% 3.8g	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	11.4% 8.3g	0.22% 0.16g	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	% 8.15g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.68g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	12% 4.54g	38g per day for Men 19-50 years
Protein	11% 6.12g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Dry Pasta	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	15.5% 0.2mg	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	4.25% 17μg	6.38% 25.5μg	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	34.5% 31mg	0% 0mg	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	40.6% 6.1mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Dry Pasta	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	45.5% 0.41mg	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	53% 4.22mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	56.5% 1.3mg	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	17% 118mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	163% 89.6μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Dry Pasta per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Dry Pasta:

• 5 ounces of Tomato Paste have more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin C, 39.1 times more Vitamin E and 114 times more Vitamin K than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 1.5 times more Vitamin B1, 3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Dry Pasta:

• 5 ounces of Tomato Paste have 1.7 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 4.5 times more Potassium and 9.8 times more Sodium than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 1.3 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 11.9 times more Selenium and 2.2 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 4.6 times more Sugars, 53.2 times more Fructose and 1.3 times more Fiber than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 4.5 times more Energy, 3.6 times more Omega 6, 3.9 times more Carbohydrate and 3 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in five ounces.