Comparing Nutrients in 14 ounces Enriched Regular Long-grain White Rice VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Tomato Paste	Recommended Dietary Allowance
Energy	50% 1449kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	244% 317g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	% 0.079g	% 23g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 1.2g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	43% 16.3g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular 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	191% 2.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	229% 917μg	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	2.9% 0.44mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Tomato Paste	Recommended Dietary Allowance
Calcium	11% 111mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	214% 17mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	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	65.2% 456mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	1.25% 46g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Regular 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 Enriched Regular Long-grain White Rice vs Tomato Paste:

• 14 ounces of Enriched Regular Long-grain White Rice have 9.6 times more Vitamin B1, 1.4 times more Vitamin B3, 7.1 times more Vitamin B5 and 19.3 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 3.1 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin C, 39.1 times more Vitamin E and 114 times more Vitamin K than Enriched Regular Long-grain White Rice.
• 14 ounces of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Enriched Regular 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 Enriched Regular Long-grain White Rice vs Tomato Paste:

• 14 ounces of Enriched Regular Long-grain White Rice have 1.4 times more Iron, 3.6 times more Manganese, 1.4 times more Phosphorus, 2.8 times more Selenium and 1.7 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.3 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium, 8.8 times more Potassium and 11.8 times more Sodium than Enriched Regular Long-grain White Rice.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Regular Long-grain White Rice have 4.5 times more Energy, 4.2 times more Carbohydrate and 1.7 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 101.5 times more Sugars, 292.5 times more Fructose and 3.2 times more Fiber than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.