Comparing Nutrients in 7 ounces Dry Pasta VS Tomato Puree

Macros Ratio

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

Macro Nutrients

	Dry Pasta	Tomato Puree	Recommended Dietary Allowance
Energy	25.4% 736kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	13.7% 18g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	46.2% 26g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Tomato Puree	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	63.3% 0.57mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	14.6% 0.34mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Tomato Puree per 7 oz

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

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

• 7 ounces of Dry Pasta have 3.6 times more Vitamin B1 and 1.6 times more Vitamin B9 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 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 Unenriched Pasta.
• Both Dry Pasta and Tomato Puree provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 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 Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dry Pasta have 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 Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.4 times more Iron, 2 times more Potassium and 8.9 times more Water than Dry Unenriched Pasta.
• Both Dry Pasta and Tomato Puree contain similar levels of Copper per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Pasta have 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 Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.8 times more Sugars and 21.6 times more Fructose than Dry Unenriched Pasta.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Dry Unenriched Pasta as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in seven ounces.