Comparing Nutrients in 7 ounces Tomatoes VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Tomatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	38.3% 50g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	NA	38g per day for Men 19-50 years
Protein	3.1% 1.75g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	21.3% 85.3μg	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	30.2% 27mg	0% 0mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	2% 20mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	13.2% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	16.7% 0.38mg	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	6.8% 47.6mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	1.1% 37.7mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cooked Homemade Pasta:

• Raw Ripe Red Tomatoes have more Vitamin A, 2.9 times more Vitamin B6 and more Vitamin C than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 4.9 times more Vitamin B1, 7.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Cooked Homemade Pasta:

• Raw Ripe Red Tomatoes have 1.7 times more Calcium, 12.5 times more Potassium and 1.4 times more Water than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 4.2 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 14.8 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Homemade Pasta Made Without Egg have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Homemade Pasta Made Without Egg contains 6.9 times more Energy, 4.9 times more Fat, 18.3 times more Omega 3, 5.7 times more Omega 6, 6.5 times more Carbohydrate and 5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.