Comparing Nutrients in 14 ounces Rice Flour VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Rice Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	50% 1453kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.64g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	19% 24.6g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	25% 9.53g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	42% 23.6g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.6% 0.55mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	5.2% 0.067mg	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	3.97% 16μg	4.96% 20μg	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	35% 31.4mg	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	2.9% 0.44mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	49.4% 0.44mg	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	17.4% 1.4mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	10% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	401% 181μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.6% 389mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.28% 47g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Flour VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Rice Flour versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rice Flour vs Stewed Canned Tomatoes:

• 14 ounces of Rice Flour have 3 times more Vitamin B1, 3.6 times more Vitamin B3, 7.2 times more Vitamin B5 and 25.6 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Vitamin B2, more Vitamin C, 7.5 times more Vitamin E and more Vitamin K than Unenriched White Rice Flour.
• 14 ounces of Rice Flour have insufficient amounts of Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Unenriched White Rice Flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rice Flour vs Stewed Canned Tomatoes:

• 14 ounces of Rice Flour have 2.9 times more Magnesium, 20.3 times more Manganese, 4.9 times more Phosphorus, 25.2 times more Selenium and 4.7 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 3.4 times more Calcium, 3.8 times more Iron, 2.7 times more Potassium, more Sodium and 7.7 times more Water than Unenriched White Rice Flour.
• Both Rice Flour and Stewed Canned Tomatoes contain similar levels of Copper per 14 ounces.
• 14 ounces of Rice Flour lack sufficient amounts of Calcium
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice Flour have 14.1 times more Energy, 22.3 times more Omega 3, 12.9 times more Carbohydrate, 2.4 times more Fiber and 6.5 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 29.3 times more Sugars than Unenriched White Rice Flour.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Unenriched White Rice Flour as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 14 ounces.