Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	47% 61.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	1.78% 1.3g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked 51% Whole Wheat Pasta with Enriched Semolina	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	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.92% 0.13mg	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	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	39.7% 0.36mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	85% 1.96mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.2 times more Vitamin B6 and 14 times more Vitamin K than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.5 times more Vitamin B1, 6 times more Vitamin B2, 5 times more Vitamin B3, 2 times more Vitamin B5 and 2.9 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Cooked Ripe Red Tomatoes have 3.1 times more Potassium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.4 times more Copper, 2.3 times more Iron, 4.6 times more Magnesium, 9.4 times more Manganese, 3.5 times more Phosphorus, 61.4 times more Selenium and 7.3 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 3.8 times more Sugars than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 8.7 times more Energy, 7.7 times more Carbohydrate, 6.4 times more Fiber and 6 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein