Comparing Nutrients in 7 ounces Tomato Paste VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Tomato Paste	Cooked Pasta	Recommended Dietary Allowance
Energy	5.6% 163kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	3.44% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	47% 61.2g	130g per day for Men 19-50 years
Sugars	33.3% 24g	1.53% 1.1g	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	16% 11.6g	0.082% 0.06g	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	% 11.4g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.18g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	7.48% 0.097mg	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	5.95% 24μg	3.47% 14μg	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	48.3% 43.5mg	0% 0mg	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	57% 8.53mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Pasta	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	22% 0.2mg	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	74% 5.9mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	27.8% 0.64mg	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	23.5% 165mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cooked Pasta per 7 oz

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

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

• 7 ounces of Tomato Paste have more Vitamin A, 3 times more Vitamin B1, 7.7 times more Vitamin B2, 7.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4.4 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 71.7 times more Vitamin E and more Vitamin K than Cooked Pasta.
• 7 ounces of Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Cooked Pasta have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Cooked Pasta:

• 7 ounces of Tomato Paste have 5.1 times more Calcium, 3.7 times more Copper, 6 times more Iron, 2.3 times more Magnesium, 1.4 times more Phosphorus, 23 times more Potassium, 59 times more Sodium and 1.2 times more Zinc than Cooked Pasta.
• While 7 oz of Cooked Pasta contain 5 times more Selenium than Canned Tomato Paste.
• Both Tomato Paste and Cooked Pasta contain similar levels of Manganese per seven ounces.
• 7 ounces of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 21.8 times more Sugars, 195 times more Fructose and 2.3 times more Fiber than Cooked Pasta.
• While 7 oz of Cooked Pasta contain 1.9 times more Energy, 1.6 times more Carbohydrate and 1.3 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.