Comparing Nutrients in 14 ounces Cooked Long-grain Brown Rice VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Long-grain Brown Rice	Tomatoes	Recommended Dietary Allowance
Energy	17% 488kcal	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	3.22% 1.03g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	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	78% 102g	12% 15.4g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0% 0g	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	% 0g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	19.4% 11g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	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	8.93% 35.7μg	15% 59.5μg	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	60.4% 54.4mg	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	4.5% 0.67mg	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

	Cooked Long-grain Brown Rice	Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	27.8% 2.22mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	58.4% 409mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.54% 279g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Long-grain Brown Rice vs Tomatoes:

• Cooked Long-grain Brown Rice has 4.8 times more Vitamin B1, 3.6 times more Vitamin B2, 4.3 times more Vitamin B3, 4.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C, 3.2 times more Vitamin E and 39.5 times more Vitamin K than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Long-grain Brown Rice vs Tomatoes:

• Cooked Long-grain Brown Rice has 1.8 times more Copper, 2.1 times more Iron, 3.5 times more Magnesium, 8.5 times more Manganese, 4.3 times more Phosphorus, more Selenium and 4.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.3 times more Calcium, 2.8 times more Potassium and 1.3 times more Water than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• Cooked Long-grain Brown Rice has 6.8 times more Energy, 4.9 times more Fat, 4.4 times more Omega 6, 6.6 times more Carbohydrate, 1.3 times more Fiber and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 11 times more Sugars and more Fructose than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.