Comparing Nutrients in 5 ounces Tomato Puree VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Tomato Puree	Dry Pasta	Recommended Dietary Allowance
Energy	1.86% 54kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	9.8% 12.7g	81.4% 106g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Dry Pasta	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	3.9% 15.6μg	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	16.7% 15mg	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	18.6% 2.8mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Dry Pasta	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	31.5% 2.52mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	8.1% 56.7mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	163% 89.6μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Dry Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Puree 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 Puree vs Dry Pasta:

• 5 ounces of Tomato Puree have more Vitamin A, 1.3 times more Vitamin B2, more Vitamin C, 17.9 times more Vitamin E and 34 times more Vitamin K than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 3.6 times more Vitamin B1 and 1.6 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Dry Pasta provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Puree 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 Puree vs Dry Pasta:

• 5 ounces of Tomato Puree have 1.4 times more Iron, 2 times more Potassium and 8.9 times more Water than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 2.3 times more Magnesium, 5.4 times more Manganese, 4.7 times more Phosphorus, 90.3 times more Selenium and 3.9 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Dry Pasta contain similar levels of Copper per five ounces.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Puree have 1.8 times more Sugars and 21.6 times more Fructose than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 9.8 times more Energy, 6.6 times more Omega 6, 8.3 times more Carbohydrate, 1.7 times more Fiber and 7.9 times more Protein than Canned Tomato Puree.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Canned Tomato Puree as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in five ounces.