Comparing Nutrients in 14 ounces Cooked Short-grain White Rice VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Short-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Energy	17.8% 516kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	87.7% 114g	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	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	2% 7.94μg	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	NA	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

	Cooked Short-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	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	9.92% 0.79mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	18.7% 131mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	7.35% 272g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Short-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 Cooked Short-grain White Rice vs Tomato Puree:

• 14 oz of Canned Tomato Puree contain 1.3 times more Vitamin B1, 5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Tomato Puree provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked Short-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 Cooked Short-grain White Rice vs Tomato Puree:

• 14 ounces of Cooked Short-grain White Rice have 2.1 times more Manganese than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 4 times more Copper, 8.9 times more Iron, 2.9 times more Magnesium, 16.9 times more Potassium and 1.3 times more Water than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Tomato Puree contain similar levels of Phosphorus and Zinc per 14 ounces.
• 14 ounces of Cooked Short-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked Short-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 Cooked Short-grain White Rice have 3.4 times more Energy, 3.2 times more Carbohydrate and 1.4 times more Protein than Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Cooked Short-grain White Rice as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.