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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Enriched Medium-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Energy	49.3% 1429kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	NA	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	20% 7.54g	38g per day for Men 19-50 years
Protein	47% 26.2g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	127% 1.14mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	29% 0.67mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	1.4% 51g	9.43% 349g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Enriched Medium-grain White Rice have 23.1 times more Vitamin B1, 3.5 times more Vitamin B3, 3 times more Vitamin B5 and 21 times more Vitamin B9 than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Vitamin A, 1.7 times more Vitamin B2, more Vitamin C and 17.9 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Tomato Puree provide similar amounts of Vitamin B6 per 14 ounces.
• 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 Puree 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 Puree:

• 14 ounces of Enriched Medium-grain White Rice have 2.4 times more Iron, 1.5 times more Magnesium, 6.5 times more Manganese, 2.7 times more Phosphorus, 21.6 times more Selenium and 3.2 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2.6 times more Copper, 5.1 times more Potassium and 6.8 times more Water than Enriched Medium-grain White Rice.
• 14 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Enriched Medium-grain White Rice as well as Canned Tomato Puree lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Medium-grain White Rice have 9.5 times more Energy, 8.8 times more Carbohydrate and 4 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 1.4 times more Fiber than Enriched Medium-grain White Rice.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Enriched Medium-grain White Rice as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.