Comparing Nutrients in 14 ounces Tomato Juice with Salt VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Tomato Juice with Salt	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	87.3% 113g	130g per day for Men 19-50 years
Sugars	14% 10.2g	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	7.3% 5.28g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	55.2% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	15.3% 0.2mg	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	20% 79.4μg	57.5% 230μg	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	309% 278mg	0% 0mg	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	8.47% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.68% 27.4μg	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	19.3% 1.55mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	65% 1.5mg	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	10.8% 75.4mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	10% 374g	7.36% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Cooked Medium-grain White Rice enriched per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomato Juice with Salt vs Cooked Medium-grain White Rice enriched:

• 14 ounces of Tomato Juice with Salt have more Vitamin A, 4.9 times more Vitamin B2, 1.4 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While 14 oz of Cooked Medium-grain White Rice enriched contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B3 and 2.9 times more Vitamin B9 than Canned Tomato Juice with Salt.
• 14 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Canned Tomato Juice with Salt as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Juice with Salt vs Cooked Medium-grain White Rice enriched:

• 14 ounces of Tomato Juice with Salt have 7.5 times more Potassium, more Sodium and 1.4 times more Water than Cooked Medium-grain White Rice enriched.
• While 14 oz of Cooked Medium-grain White Rice enriched contain 3.8 times more Iron, 5.5 times more Manganese, 1.9 times more Phosphorus, 15 times more Selenium and 3.8 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Medium-grain White Rice enriched contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Potassium
• Both Canned Tomato Juice with Salt as well as Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Medium-grain White Rice enriched contain 7.6 times more Energy, 8.1 times more Carbohydrate and 2.8 times more Protein than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Tomato Juice with Salt as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber in 14 ounces.