Comparing Nutrients in 100 grams Whole Wheat Pasta VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Whole Wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Energy	12% 352kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	6.25% 1.06g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.4g	14.5% 19g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	16.8% 12g	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	0.41% 0.3g	8.07% 5.85g	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	% 0.24g	% 5.75g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.3g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	24.8% 14g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	16.6% 0.22mg	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	17.3% 69μg	3% 12μg	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	NA	24.3% 22mg	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	3.07% 0.46mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Tomato Paste	Recommended Dietary Allowance
Calcium	2.9% 29mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	40.6% 0.37mg	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	45.3% 3.62mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	13% 0.3mg	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	49% 343mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Tomato Paste per 100 g

Compare the macro and micronutrient content in 100 g of Whole Wheat Pasta versus 100 g of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Wheat Pasta vs Tomato Paste:

• 100 grams of Whole Wheat Pasta have 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 6.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.8 times more Vitamin B9 than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 9.3 times more Vitamin E and 8.1 times more Vitamin K than Dry Whole-Wheat Pasta.
• 100 grams of Whole Wheat Pasta have insufficient amounts of Vitamin K
• Both Dry Whole-Wheat Pasta as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Whole Wheat Pasta vs Tomato Paste:

• 100 grams of Whole Wheat Pasta have 1.4 times more Copper, 1.2 times more Iron, 3 times more Magnesium, 9.9 times more Manganese, 4.1 times more Phosphorus, 14.6 times more Selenium and 4.7 times more Zinc than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 2.3 times more Potassium and 9.8 times more Sodium than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Tomato Paste contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Wheat Pasta have 4.3 times more Energy, 6.2 times more Fat, 10 times more Omega 3, 7 times more Omega 6, 3.9 times more Carbohydrate, 2.2 times more Fiber and 3.2 times more Protein than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 4.4 times more Sugars and 19.5 times more Fructose than Dry Whole-Wheat Pasta.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6