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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Tomatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	112% 145g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	6.02% 4.37g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.79g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	59% 22.4g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	36.6% 0.48mg	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	56.6% 226μg	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	30.2% 27mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	2% 20mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	86% 0.77mg	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	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	182% 4.2mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	277% 152μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.5% 18.3g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 8.8 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 14.9 times more Vitamin B1, 16.5 times more Vitamin B2, 14.5 times more Vitamin B3, 7.9 times more Vitamin B5, 3 times more Vitamin B6 and 7.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.

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

• Raw Ripe Red Tomatoes have 10.2 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.5 times more Calcium, 6.6 times more Copper, 12.6 times more Iron, 8.5 times more Magnesium, 18.5 times more Manganese, 10.5 times more Phosphorus, 1.3 times more Potassium, more Selenium and 12.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 6.9 times more Fructose than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 20.1 times more Energy, 12.8 times more Fat, 11.6 times more Saturated Fat, 17.7 times more Omega 3, 9.9 times more Omega 6, 18.8 times more Carbohydrate, 9.4 times more Fiber and 15 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Sugars per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Glucose and Sucrose in 7 oz.