Comparing Nutrients in 7 ounces Cooked Whole-wheat Pasta VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cooked Whole-wheat Pasta	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10% 296kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	NA	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	20.4% 7.74g	NA	38g per day for Men 19-50 years
Protein	21.2% 12g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.7% 0.2mg	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	10.4% 41.7μg	4.47% 18μg	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	13.7% 12.3mg	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	3.04% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	20% 0.18mg	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	42.7% 3.4mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	11.4% 0.26mg	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	36% 252mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	3.3% 123g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Whole-wheat Pasta versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Whole-wheat Pasta vs Canned Tomatoes with Green Chilies:

• 7 ounces of Cooked Whole-wheat Pasta have 4.6 times more Vitamin B1, 5.2 times more Vitamin B2, 4.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.3 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and more Vitamin C than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Cooked Whole-wheat Pasta as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Whole-wheat Pasta vs Canned Tomatoes with Green Chilies:

• 7 ounces of Cooked Whole-wheat Pasta have 2.5 times more Copper, 6.6 times more Iron, 4.9 times more Magnesium, 10 times more Manganese, 9.1 times more Phosphorus, 90.8 times more Selenium and 10.3 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Calcium, 100.3 times more Sodium and 1.5 times more Water than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Canned Tomatoes with Green Chilies contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Whole-wheat Pasta have 9.9 times more Energy, 36 times more Omega 3, 18.6 times more Omega 6, 8.3 times more Carbohydrate and 8.7 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein