Comparing Nutrients in 14 ounces Enriched Medium-grain White Rice VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Enriched Medium-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Energy	49.3% 1429kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	240% 174g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	172% 65.5g	38g per day for Men 19-50 years
Protein	47% 26.2g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	140% 1.8mg	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	119% 476μg	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	515% 463mg	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	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	547% 4.93mg	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	216% 17.3mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	337% 7.74mg	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	61.2% 429mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	1.4% 51g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Medium-grain White Rice VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Medium-grain White Rice versus 14 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Enriched Medium-grain White Rice vs Tomato Powder:

• 14 ounces of Enriched Medium-grain White Rice have 1.9 times more Vitamin B9 than Tomato Powder.
• While 14 oz of Tomato Powder contain more Vitamin A, 1.6 times more Vitamin B1, 15.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C and 111.4 times more Vitamin E than Enriched Medium-grain White Rice.
• 14 ounces of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Enriched Medium-grain White Rice as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Enriched Medium-grain White Rice vs Tomato Powder:

• 14 ounces of Enriched Medium-grain White Rice have 2.8 times more Selenium than Tomato Powder.
• While 14 oz of Tomato Powder contain 18.4 times more Calcium, 11.3 times more Copper, 5.1 times more Magnesium, 1.8 times more Manganese, 2.7 times more Phosphorus, 22.4 times more Potassium, 134 times more Sodium and 1.5 times more Zinc than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Tomato Powder contain similar levels of Iron per 14 ounces.
• 14 ounces of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Tomato Powder contain 11.8 times more Fiber and 2 times more Protein than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Tomato Powder offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both Enriched Medium-grain White Rice as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.