Comparing Nutrients in 14 ounces Tomato Powder VS Raw Enriched Short-grain White Rice

Macros Ratio

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

Macro Nutrients

	Tomato Powder	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	41.3% 1199kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	242% 314g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	91% 51.2g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Raw Enriched Short-grain White Rice	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	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.2mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	52.2% 0.68mg	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	229% 917μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	66% 659mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	547% 4.93mg	93% 0.83mg	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	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	337% 7.74mg	179% 4.1mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	225% 7648mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.33% 12g	1.43% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Raw Enriched Short-grain White Rice per 14 oz

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

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

• 14 ounces of Tomato Powder have more Vitamin A, 1.6 times more Vitamin B1, 15.9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.9 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin C than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 1.9 times more Vitamin B9 than Tomato Powder.
• 14 ounces of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Tomato Powder as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Powder vs Raw Enriched Short-grain White Rice:

• 14 ounces of Tomato Powder have 55.3 times more Calcium, 5.9 times more Copper, 7.7 times more Magnesium, 1.9 times more Manganese, 3.1 times more Phosphorus, 25.4 times more Potassium, 134 times more Sodium and 1.6 times more Zinc than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 2.8 times more Selenium than Tomato Powder.
• Both Tomato Powder and Raw Enriched Short-grain White Rice contain similar levels of Iron per 14 ounces.
• 14 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Powder have 5.9 times more Fiber and 2 times more Protein than Raw Enriched Short-grain White Rice.
• Both Tomato Powder and Raw Enriched Short-grain White Rice offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both Tomato Powder as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.