Comparing Nutrients in 5 ounces Tomatoes VS Cooked Enriched Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Enriched Pasta with Salt	15%	5%	80%

Macro Nutrients

	Tomatoes	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	7.67% 223kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	1.1% 0.79g	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	2.68% 1.94g	0.059% 0.043g	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	% 1.77g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.13g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	26% 103μg	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	21.6% 19.4mg	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	5.1% 0.77mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	20% 0.46mg	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	4.86% 34mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	68% 37.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cooked Enriched Pasta with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes versus 5 oz of Cooked Enriched Pasta with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes vs Cooked Enriched Pasta with Salt:

• 5 ounces of Tomatoes have more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 9 times more Vitamin E and more Vitamin K than Cooked Enriched Pasta with Salt.
• While 5 oz of Cooked Enriched Pasta with Salt contain 7.4 times more Vitamin B1, 7.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 5 ounces of Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes vs Cooked Enriched Pasta with Salt:

• 5 ounces of Tomatoes have 5.4 times more Potassium and 1.5 times more Water than Cooked Enriched Pasta with Salt.
• While 5 oz of Cooked Enriched Pasta with Salt contain 1.7 times more Copper, 4.7 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, more Selenium, 26.2 times more Sodium and 3 times more Zinc than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes lack sufficient amounts of Selenium and Zinc
• 5 ounces of Cooked Enriched Pasta with Salt lack sufficient amounts of Potassium
• Both Raw Ripe Red Tomatoes as well as Cooked Enriched Pasta with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes have 4.7 times more Sugars than Cooked Enriched Pasta with Salt.
• While 5 oz of Cooked Enriched Pasta with Salt contain 8.7 times more Energy, 7.9 times more Carbohydrate, 1.5 times more Fiber and 6.6 times more Protein than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes provide inadequate amounts of Energy and Protein
• Both Raw Ripe Red Tomatoes as well as Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.