Comparing Nutrients in 100 calories Enriched Medium-grain White Rice VS Tomato Powder

Weight per 100 calories

• Enriched Medium-grain White Rice: 28g
• Tomato Powder: 33g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Enriched Medium-grain White Rice or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Enriched Medium-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.064% 0.021g	32g per day for Men 19-50 years
Omega 3	0.47% 0.008g	0.14% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	20% 14.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.02% 0.39g	14.4% 5.46g	38g per day for Men 19-50 years
Protein	3.28% 1.84g	7.63% 4.27g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.7% 285μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.03% 0.013mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.84% 1.4mg	19% 3.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.44% 0.37mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.1% 0.04mg	11.6% 0.15mg	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	16% 64μg	9.93% 39.7μg	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	0% 0mg	43% 38.6mg	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	0.2% 0.031mg	27% 4.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Calcium	0.25% 2.5mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	3.4% 0.031mg	45.7% 0.41mg	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	15% 1.2mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.72mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	28% 0.65mg	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	4.3% 30mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	0.7% 24mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	7.63% 4.2μg	3.2% 1.75μg	55μg per day for Men 19-50 years
Sodium	0.019% 0.28mg	2.96% 44.4mg	1500mg per day for Men 19-50 years
Zinc	2.93% 0.32mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.027% 1g	3700g per day for Men 19-50 years

Enriched Medium-grain White Rice VS Tomato Powder Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Enriched Medium-grain White Rice or Tomato Powder?

Lets compare vitamin content per 100 calories of Enriched Medium-grain White Rice vs Tomato Powder:

• 100 calories of Enriched Medium-grain White Rice have 1.6 times more Vitamin B9 than Tomato Powder.
• While 100 kcal of Tomato Powder contain more Vitamin A, 1.9 times more Vitamin B1, 18.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin C and 132.8 times more Vitamin E than Enriched Medium-grain White Rice.
• 100 calories of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Enriched Medium-grain White Rice as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Enriched Medium-grain White Rice vs Tomato Powder:

• 100 calories of Enriched Medium-grain White Rice have 2.4 times more Selenium than Tomato Powder.
• While 100 kcal of Tomato Powder contain 22 times more Calcium, 13.4 times more Copper, 6.1 times more Magnesium, 2.1 times more Manganese, 3.3 times more Phosphorus, 26.7 times more Potassium, 159.7 times more Sodium and 1.8 times more Zinc than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Tomato Powder contain similar levels of Iron per 100 calories.
• 100 calories of Enriched Medium-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Tomato Powder contain 14 times more Fiber and 2.3 times more Protein than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Tomato Powder offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Enriched Medium-grain White Rice provide inadequate amounts of Fiber
• Both Enriched Medium-grain White Rice as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.