Comparing Nutrients in 7 ounces Whole Wheat Pasta VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Whole Wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Energy	24% 699kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	29% 37.5g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	33.3% 24g	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	0.82% 0.6g	16% 11.6g	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	% 0.48g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 0.6g	g per day for Men 19-50 years
Fiber	48% 18.3g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	49% 27.5g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	33% 0.43mg	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	34.2% 137μg	5.95% 24μg	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	NA	48.3% 43.5mg	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	6.1% 0.91mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	80.5% 0.72mg	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	89.8% 7.2mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	26% 0.6mg	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	97% 681mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Tomato Paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Whole Wheat Pasta vs Tomato Paste:

• 7 ounces of Whole Wheat Pasta have 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 6.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.8 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 9.3 times more Vitamin E and 8.1 times more Vitamin K than Dry Whole-Wheat Pasta.
• 7 ounces of Whole Wheat Pasta have insufficient amounts of Vitamin K
• Both Dry Whole-Wheat Pasta as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Whole Wheat Pasta vs Tomato Paste:

• 7 ounces of Whole Wheat Pasta have 1.4 times more Copper, 1.2 times more Iron, 3 times more Magnesium, 9.9 times more Manganese, 4.1 times more Phosphorus, 14.6 times more Selenium and 4.7 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.3 times more Potassium and 9.8 times more Sodium than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Tomato Paste contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Wheat Pasta have 4.3 times more Energy, 6.2 times more Fat, 10 times more Omega 3, 7 times more Omega 6, 3.9 times more Carbohydrate, 2.2 times more Fiber and 3.2 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 4.4 times more Sugars and 19.5 times more Fructose than Dry Whole-Wheat Pasta.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6