Comparing Nutrients in 5 ounces Tomato Puree VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Tomato Puree	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	1.86% 54kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.3% 4.15g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	8.86% 1.5g	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	80% 104g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	5.36% 3.9g	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	0.59% 0.43g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.96g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	34.3% 13g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	31% 0.4mg	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	24.5% 98μg	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	NA	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	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	78.3% 0.7mg	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	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	184% 4.23mg	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	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	18% 615mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	200% 110μg	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	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Whole Wheat Pasta per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Puree vs Whole Wheat Pasta:

• 5 ounces of Tomato Puree have 4.3 times more Vitamin E and 2.4 times more Vitamin K than Whole Wheat Pasta.
• While 5 oz of Dry Whole-Wheat Pasta contain 16.3 times more Vitamin B1, 2.7 times more Vitamin B2, 5.9 times more Vitamin B3, 2 times more Vitamin B5, 2.2 times more Vitamin B6 and 6.3 times more Vitamin B9 than Canned Tomato Puree.
• 5 ounces of Whole Wheat Pasta have insufficient amounts of Vitamin K
• Both Canned Tomato Puree as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Puree vs Whole Wheat Pasta:

• 5 ounces of Tomato Puree have 10.7 times more Water than Whole Wheat Pasta.
• While 5 oz of Dry Whole-Wheat Pasta contain 1.6 times more Calcium, 1.7 times more Copper, 2 times more Iron, 5.6 times more Magnesium, 17.7 times more Manganese, 8.6 times more Phosphorus, 110.9 times more Selenium and 8.3 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Whole Wheat Pasta contain similar levels of Potassium 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 7.9 times more Fructose than Whole Wheat Pasta.
• While 5 oz of Dry Whole-Wheat Pasta contain 9.3 times more Energy, 14 times more Fat, 17.5 times more Omega 3, 13 times more Omega 6, 8.2 times more Carbohydrate, 4.8 times more Fiber and 8.4 times more Protein than Canned Tomato Puree.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6