Comparing Nutrients in 14 ounces Cooked Regular Long-grain White Rice enriched VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Tomatoes	Recommended Dietary Allowance
Energy	17.8% 516kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	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	86% 112g	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	4.18% 1.6g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	19% 10.7g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	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	54% 0.65mg	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	36.6% 5.86mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	57.5% 230μg	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 Regular Long-grain White Rice enriched	Tomatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	4.08% 163μg	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	59.5% 4.76mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	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	24.4% 171mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.34% 272g	10% 375g	3700g per day for Men 19-50 years

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

• Cooked Regular Long-grain White Rice enriched has 4.4 times more Vitamin B1, 2.5 times more Vitamin B3, 4.4 times more Vitamin B5 and 3.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B2, more Vitamin C, 13.5 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Cooked Regular Long-grain White Rice enriched 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 Regular Long-grain White Rice enriched vs Tomatoes:

• Cooked Regular Long-grain White Rice enriched has 17.9 times more Fluoride, 4.4 times more Iron, 4.1 times more Manganese, 1.8 times more Phosphorus, more Selenium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.8 times more Potassium and 1.4 times more Water than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Raw Ripe Red Tomatoes have similar amounts of Calcium, Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Regular Long-grain White Rice enriched has 7.2 times more Energy, 7.2 times more Carbohydrate and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 52.6 times more Sugars and 3 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.