Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	10.7% 312kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.18g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	17% 1.35mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Cooked Pasta with Salt:

• Cooked Ripe Red Tomatoes have 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 9.3 times more Vitamin E and more Vitamin K than Cooked Pasta with Salt.
• Both Cooked Ripe Red Tomatoes and Cooked Pasta with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cooked Pasta with Salt:

• Cooked Ripe Red Tomatoes have 1.6 times more Calcium, 1.4 times more Iron, 5 times more Potassium and 1.5 times more Water than Cooked Pasta with Salt.
• While Cooked Pasta with Salt contains 1.3 times more Copper, 2 times more Magnesium, 3.1 times more Manganese, 2.1 times more Phosphorus, 52.8 times more Selenium, 11.9 times more Sodium and 3.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 4.4 times more Sugars and 43.7 times more Fructose than Cooked Pasta with Salt.
• While Cooked Pasta with Salt contains 8.7 times more Energy, 12 times more Omega 3, 7 times more Omega 6, 7.6 times more Carbohydrate, 2.6 times more Fiber and 6.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cooked Pasta with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.