Comparing Nutrients in 14 ounces Enriched Regular Long-grain White Rice VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	50% 1449kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	11% 14.4g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	50.5% 28.3g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	11% 111mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	39.7% 0.36mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	22.8% 0.52mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	1.25% 46g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Regular Long-grain White Rice versus 14 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 14 ounces of Enriched Regular Long-grain White Rice have 16.9 times more Vitamin B1, 2.6 times more Vitamin B2, 6.6 times more Vitamin B3, 6.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 25.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and more Vitamin C than Enriched Regular Long-grain White Rice.
• 14 ounces of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Enriched Regular Long-grain White Rice as well as Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 14 ounces of Enriched Regular Long-grain White Rice have 1.4 times more Calcium, 2.4 times more Copper, 16.6 times more Iron, 2.3 times more Magnesium, 8.2 times more Manganese, 8.2 times more Phosphorus, 37.8 times more Selenium and 8.4 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 80.2 times more Sodium and 8.1 times more Water than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Canned Tomatoes with Green Chilies contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Regular Long-grain White Rice have 24.3 times more Energy, 22.1 times more Carbohydrate and 10.3 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Enriched Regular Long-grain White Rice as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.