Comparing Nutrients in 14 ounces Cooked Glutinous White Rice VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Glutinous White Rice	Tomatoes	Recommended Dietary Allowance
Energy	13.3% 385kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	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	64.4% 83.7g	12% 15.4g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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	10.4% 3.97g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	14.3% 8g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White 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	6.6% 0.079mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	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	0.99% 3.97μg	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	1.06% 0.16mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Tomatoes	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	6.95% 0.56mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	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	4.54% 31.8mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Glutinous White Rice vs Tomatoes:

• Cooked Glutinous White Rice have 2.4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B6, 15 times more Vitamin B9, more Vitamin C, 13.5 times more Vitamin E and more Vitamin K than Cooked Glutinous White Rice.
• Both Cooked Glutinous White 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 Glutinous White Rice vs Tomatoes:

• Cooked Glutinous White Rice have 2.3 times more Manganese, more Selenium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5 times more Calcium, 1.9 times more Iron, 2.2 times more Magnesium, 3 times more Phosphorus and 23.7 times more Potassium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Raw Ripe Red Tomatoes have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Glutinous White Rice have 5.4 times more Energy, 5.4 times more Carbohydrate and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 52.6 times more Sugars than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Raw Ripe Red Tomatoes have similar amounts of Fiber per 14 oz.
• Both Cooked Glutinous White Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.