Comparing Nutrients in 100 grams Tomato Puree VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Tomato Puree	Dry Pasta	Recommended Dietary Allowance
Energy	1.3% 38kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.56% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	3.7% 2.67g	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	3.3% 2.38g	0.15% 0.11g	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	% 2.45g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.48g	g per day for Men 19-50 years
Fiber	5% 1.9g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Dry Pasta	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	11% 0.14mg	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	2.75% 11μg	4.5% 18μg	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	11.8% 10.6mg	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	13% 1.97mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Dry Pasta	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	32% 0.29mg	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	22.3% 1.78mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	40% 0.92mg	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	5.7% 40mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	115% 63.2μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.38% 88g	0.27% 9.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Dry Pasta per 100 g

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

Lets compare vitamin content per 100 grams of Tomato Puree vs Dry Pasta:

• 100 grams of Tomato Puree have more Vitamin A, 1.3 times more Vitamin B2, more Vitamin C, 17.9 times more Vitamin E and 34 times more Vitamin K than Dry Pasta.
• While 100 g of Dry Unenriched Pasta contain 3.6 times more Vitamin B1 and 1.6 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Dry Pasta provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Puree vs Dry Pasta:

• 100 grams of Tomato Puree have 1.4 times more Iron, 2 times more Potassium and 8.9 times more Water than Dry Pasta.
• While 100 g of Dry Unenriched Pasta contain 2.3 times more Magnesium, 5.4 times more Manganese, 4.7 times more Phosphorus, 90.3 times more Selenium and 3.9 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Dry Pasta contain similar levels of Copper per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 1.8 times more Sugars and 21.6 times more Fructose than Dry Pasta.
• While 100 g of Dry Unenriched Pasta contain 9.8 times more Energy, 6.6 times more Omega 6, 8.3 times more Carbohydrate, 1.7 times more Fiber and 7.9 times more Protein than Canned Tomato Puree.
• 100 grams of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Canned Tomato Puree as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in 100 grams.