Comparing Nutrients in 14 ounces Tomato Paste VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Tomato Paste	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	11.2% 325kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	249% 324g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	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	32% 23.2g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	30.6% 17g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	65.4% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	32.7% 0.42mg	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	12% 47.6μg	6.95% 27.8μg	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	97% 87mg	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	114% 17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	75.4% 0.68mg	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	148% 12mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	168% 3.87mg	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	47% 329mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	7.9% 292g	1.12% 41.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Raw Unenriched Glutinous White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Raw Unenriched Glutinous White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Raw Unenriched Glutinous White Rice:

• 14 ounces of Tomato Paste have more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• While 14 oz of Raw Unenriched Glutinous White Rice contain 3 times more Vitamin B1 and 5.8 times more Vitamin B5 than Canned Tomato Paste.
• 14 ounces of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Canned Tomato Paste as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Raw Unenriched Glutinous White Rice:

• 14 ounces of Tomato Paste have 3.3 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 13.2 times more Potassium and 8.4 times more Sodium than Raw Unenriched Glutinous White Rice.
• While 14 oz of Raw Unenriched Glutinous White Rice contain 3.2 times more Manganese, 2.8 times more Selenium and 1.9 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Raw Unenriched Glutinous White Rice contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 1.5 times more Fiber than Raw Unenriched Glutinous White Rice.
• While 14 oz of Raw Unenriched Glutinous White Rice contain 4.5 times more Energy, 4.3 times more Carbohydrate and 1.6 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.