Comparing Nutrients in 100 calories Tomatoes VS Cooked Brown Rice

Weight per 100 calories

• Tomatoes: 556g
• Cooked Brown Rice: 89.3g

Cooked Medium-grain Brown Rice has 6.2 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or Cooked Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Tomatoes	Cooked Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	16% 21g	130g per day for Men 19-50 years
Sugars	20% 14.6g	NA	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	4.23% 1.6g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	26% 233μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	0.82% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	7.42% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	0.89% 3.57μg	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	84.6% 76mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.89% 8.93mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	8.04% 0.072mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	9.35% 39.3mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	42.6% 0.98mg	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	19% 133mg	9.82% 68.8mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	2.07% 70.5mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	14% 525g	1.76% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Cooked Brown Rice:

• Raw Ripe Red Tomatoes have more Vitamin A, 2.3 times more Vitamin B1, 9.9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 23.3 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• Both Raw Ripe Red Tomatoes as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Cooked Brown Rice:

• Raw Ripe Red Tomatoes have 6.2 times more Calcium, 4.5 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus, 18.7 times more Potassium, 31.1 times more Sodium, 1.7 times more Zinc and 8.1 times more Water than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.5 times more Manganese than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 1.5 times more Fat, 1.4 times more Omega 3, 1.8 times more Omega 6, 4.1 times more Fiber and 2.4 times more Protein than Cooked Medium-grain Brown Rice.
• Both Raw Ripe Red Tomatoes and Cooked Medium-grain Brown Rice have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Cooked Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.