Comparing Nutrients in 14 ounces Cooked parboiled enriched Long-grain White Rice VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Tomato Paste	Recommended Dietary Allowance
Energy	17% 488kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	66.7% 48.3g	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	0.11% 0.079g	32% 23.2g	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	% 0.04g	% 23g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 1.2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	43% 16.3g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	66% 0.86mg	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	80.4% 321μg	12% 47.6μg	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	97% 87mg	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	0.26% 0.04mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Tomato Paste	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	161% 1.45mg	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	89.8% 7.2mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	52% 1.2mg	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% 218mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	7.55% 279g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked parboiled enriched Long-grain White Rice VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked parboiled enriched Long-grain White Rice versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked parboiled enriched Long-grain White Rice vs Tomato Paste:

• 14 ounces of Cooked parboiled enriched Long-grain White Rice have 3.5 times more Vitamin B1, 2.3 times more Vitamin B5 and 6.8 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 8.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin C, 430 times more Vitamin E and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Cooked parboiled enriched Long-grain White Rice as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked parboiled enriched Long-grain White Rice vs Tomato Paste:

• 14 ounces of Cooked parboiled enriched Long-grain White Rice have 1.8 times more Selenium than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.9 times more Calcium, 5.2 times more Copper, 1.6 times more Iron, 4.7 times more Magnesium, 1.5 times more Phosphorus, 18.1 times more Potassium, 29.5 times more Sodium and 1.7 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Tomato Paste contain similar levels of Manganese per 14 ounces.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked parboiled enriched Long-grain White Rice have 1.5 times more Energy and 1.4 times more Carbohydrate than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 110.7 times more Sugars, 292.5 times more Fructose, 4.6 times more Fiber and 1.5 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.