Comparing Nutrients in 7 ounces Cooked Corn Pasta VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Corn Pasta	Tomatoes	Recommended Dietary Allowance
Energy	8.62% 250kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	NA	7.2% 5.2g	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	NA	3.75% 2.7g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	7.44% 29.8μg	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	30.2% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Tomatoes	Recommended Dietary Allowance
Calcium	0.2% 2mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	6.2% 0.5mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	9.84% 0.23mg	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	21.5% 151mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.66% 136g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Corn Pasta vs Tomatoes:

• Cooked Corn Gluten-free Pasta has 1.4 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 14 times more Vitamin A, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 7 oz.
• Both Cooked Corn Gluten-free Pasta as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cooked Corn Pasta vs Tomatoes:

• Cooked Corn Gluten-free Pasta has 3.3 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, more Selenium and 3.7 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 10 times more Calcium, 7.6 times more Potassium and 1.4 times more Water than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Raw Ripe Red Tomatoes have similar amounts of Copper and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Corn Gluten-free Pasta has 7 times more Energy, 4 times more Omega 6, 7.2 times more Carbohydrate, 4 times more Fiber and 3 times more Protein than Raw Ripe Red Tomatoes.
• Both Cooked Corn Gluten-free Pasta as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.