Comparing Nutrients in 7 ounces Tomatoes VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Tomatoes	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	6.3% 1.07g	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	46% 59.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	2.05% 1.5g	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	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	% 2.5g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Whole-wheat 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	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	14% 0.18mg	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	10.4% 41.7μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	2% 20mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	49.6% 0.45mg	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	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	114% 2.62mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.3% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cooked Whole-wheat Pasta:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 2.3 times more Vitamin E and 13.2 times more Vitamin K than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 4.2 times more Vitamin B1, 5.2 times more Vitamin B2, 5.3 times more Vitamin B3, 3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Whole-wheat Pasta have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Cooked Whole-wheat Pasta:

• Raw Ripe Red Tomatoes have 2.5 times more Potassium and 1.5 times more Water than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.3 times more Calcium, 3.8 times more Copper, 6.4 times more Iron, 4.9 times more Magnesium, 11.6 times more Manganese, 5.3 times more Phosphorus, more Selenium and 7.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 3.5 times more Sugars and 19.6 times more Fructose than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 8.3 times more Energy, 8.6 times more Fat, 12 times more Omega 3, 6.7 times more Omega 6, 7.7 times more Carbohydrate, 3.3 times more Fiber and 6.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.