Comparing Nutrients in 14 ounces Unsweetened Rice Milk VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Tomatoes	17%	9%	74%

Macro Nutrients

	Unsweetened Rice Milk	Tomatoes	Recommended Dietary Allowance
Energy	6.43% 187kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	7.12% 1.2g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.4g	12% 15.4g	130g per day for Men 19-50 years
Sugars	29% 21g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2% 1.1g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Tomatoes	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.8% 167IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.87mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Tomatoes	Recommended Dietary Allowance
Calcium	47% 468mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	9.92% 0.79mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	19.7% 0.45mg	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	31.8% 222mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.58% 354g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Unsweetened Rice Milk vs Tomatoes:

• Unsweetened Rice Milk has 1.5 times more Vitamin A, 7.5 times more Vitamin B2, 1.6 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin C and 39.5 times more Vitamin K than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 14 oz.

Comparing minerals per 14 ounces for Unsweetened Rice Milk vs Tomatoes:

• Unsweetened Rice Milk has 11.8 times more Calcium, 2.5 times more Manganese, 2.3 times more Phosphorus, more Selenium and 7.8 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Copper, 1.4 times more Iron, 8.8 times more Potassium and 1.3 times more Zinc than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unsweetened Rice Milk has 2.6 times more Energy, 4.9 times more Fat, 3.8 times more Omega 6, 2.4 times more Carbohydrate and 2 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4 times more Fiber and 3.1 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.