Comparing Nutrients in 7 ounces Dry Pasta VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Dry Pasta	Tomato Powder	Recommended Dietary Allowance
Energy	25.4% 736kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	114% 148g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	120% 87g	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	0.3% 0.22g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	86% 32.7g	38g per day for Men 19-50 years
Protein	46.2% 26g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	69.8% 0.91mg	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	8.93% 35.7μg	59.5% 238μg	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	0% 0mg	257% 232mg	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	1.46% 0.22mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Tomato Powder	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	274% 2.46mg	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	32.2% 2.58mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	168% 3.87mg	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	53.6% 375mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Tomato Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Pasta versus 7 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Pasta vs Tomato Powder:

• 7 oz of Tomato Powder contain more Vitamin A, 10.1 times more Vitamin B1, 12.7 times more Vitamin B2, 5.4 times more Vitamin B3, 8.7 times more Vitamin B5, 3.2 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C, 111.4 times more Vitamin E and 488 times more Vitamin K than Dry Unenriched Pasta.
• 7 ounces of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry Unenriched Pasta as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Pasta vs Tomato Powder:

• 7 ounces of Dry Pasta have 11.9 times more Selenium than Tomato Powder.
• While 7 oz of Tomato Powder contain 7.9 times more Calcium, 4.3 times more Copper, 3.5 times more Iron, 3.4 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 8.6 times more Potassium and 22.3 times more Sodium than Dry Unenriched Pasta.
• Both Dry Pasta and Tomato Powder contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Pasta have 1.2 times more Energy and 3.2 times more Omega 6 than Tomato Powder.
• While 7 oz of Tomato Powder contain 16.4 times more Sugars and 5.2 times more Fiber than Dry Unenriched Pasta.
• Both Dry Pasta and Tomato Powder offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Tomato Powder provide inadequate amounts of Omega 3 in seven ounces.