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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Enriched Medium-grain White Rice	Tomato Paste	Recommended Dietary Allowance
Energy	49.3% 1429kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.24% 0.4g	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	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	242% 315g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	43% 16.3g	38g per day for Men 19-50 years
Protein	47% 26.2g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-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	14.7% 0.19mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	NA	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Tomato Paste	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	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	216% 17.3mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	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	61.2% 429mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	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	0.26% 3.97mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	1.4% 51g	7.9% 292g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Enriched Medium-grain White Rice have 9.6 times more Vitamin B1, 1.7 times more Vitamin B3, 9.4 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, 3.2 times more Vitamin B2, 1.5 times more Vitamin B6, more Vitamin C and 39.1 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 Canned Tomato Paste 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 Paste:

• 14 ounces of Enriched Medium-grain White Rice have 1.5 times more Iron, 3.6 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Selenium and 1.8 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 4 times more Calcium, 3.3 times more Copper, 11.8 times more Potassium and 59 times more Sodium than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Tomato Paste contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Medium-grain White Rice have 4.4 times more Energy, 4.2 times more Carbohydrate and 1.5 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.9 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.