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

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Tomato Powder	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	41.3% 1199kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	87.7% 114g	130g per day for Men 19-50 years
Sugars	240% 174g	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	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	172% 65.5g	NA	38g per day for Men 19-50 years
Protein	91% 51.2g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	380% 3421μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.62mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.2mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	18% 0.23mg	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	119% 476μg	58.5% 234μg	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	515% 463mg	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	324% 48.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 194μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	66% 659mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	547% 4.93mg	31.8% 0.29mg	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	226% 18mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	337% 7.74mg	61.6% 1.4mg	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	167% 1171mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	225% 7648mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.33% 12g	7.35% 272g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 14 ounces of Tomato Powder vs Cooked Short-grain White Rice enriched:

• 14 ounces of Tomato Powder have more Vitamin A, 5.6 times more Vitamin B1, 47.6 times more Vitamin B2, 6.1 times more Vitamin B3, 9.5 times more Vitamin B5, 7.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• 14 ounces of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Tomato Powder as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Powder vs Cooked Short-grain White Rice enriched:

• 14 ounces of Tomato Powder have 166 times more Calcium, 17.2 times more Copper, 3.1 times more Iron, 22.3 times more Magnesium, 5.5 times more Manganese, 8.9 times more Phosphorus, 74.1 times more Potassium, more Sodium and 4.3 times more Zinc than Cooked Short-grain White Rice enriched.
• While 14 oz of Cooked Short-grain White Rice enriched contain 1.4 times more Selenium than Tomato Powder.
• 14 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Powder have 2.3 times more Energy, 2.6 times more Carbohydrate and 5.5 times more Protein than Cooked Short-grain White Rice enriched.
• Both Tomato Powder as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.