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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Tomato Paste	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	11.2% 325kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	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	3.55% 0.6g	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	57.7% 75g	242% 314g	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	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Raw Enriched Short-grain 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	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	12% 47.6μg	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	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 Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	14.3% 143mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	148% 12mg	210% 16.8mg	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	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	47% 329mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	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	15.6% 234mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	7.9% 292g	1.43% 52.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Tomato Paste 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 Paste vs Raw Enriched Short-grain White Rice:

• 14 ounces of Tomato Paste have more Vitamin A, 3.2 times more Vitamin B2, 1.3 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 9.4 times more Vitamin B1, 1.3 times more Vitamin B3, 9.1 times more Vitamin B5 and 19.3 times more Vitamin B9 than Canned Tomato Paste.
• 14 ounces of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste 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 Paste vs Raw Enriched Short-grain White Rice:

• 14 ounces of Tomato Paste have 12 times more Calcium, 1.7 times more Copper, 1.8 times more Magnesium, 13.3 times more Potassium and 59 times more Sodium than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 1.4 times more Iron, 3.4 times more Manganese, 2.8 times more Selenium and 1.7 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Raw Enriched Short-grain White Rice contain similar levels of Phosphorus 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 Paste have 1.5 times more Fiber than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 4.4 times more Energy, 4.2 times more Carbohydrate and 1.5 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.