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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Tomato Puree	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	5.2% 151kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	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	27.4% 35.6g	87.7% 114g	130g per day for Men 19-50 years
Sugars	26.4% 19g	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	13% 9.45g	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	% 9.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	NA	38g per day for Men 19-50 years
Protein	11.7% 6.55g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	88.3% 7.06mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	22.7% 159mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.43% 349g	7.35% 272g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Tomato Puree 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 Puree vs Cooked Short-grain White Rice enriched:

• 14 ounces of Tomato Puree have more Vitamin A, 5 times more Vitamin B2, 2.1 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 14 oz of Cooked Short-grain White Rice enriched contain 6.6 times more Vitamin B1 and 5.4 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Cooked Short-grain White Rice enriched provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Canned Tomato Puree 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 Puree vs Cooked Short-grain White Rice enriched:

• 14 ounces of Tomato Puree have 4 times more Copper, 1.2 times more Iron, 2.9 times more Magnesium, 1.2 times more Phosphorus, 16.9 times more Potassium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• While 14 oz of Cooked Short-grain White Rice enriched contain 2.1 times more Manganese and 10.7 times more Selenium than Canned Tomato Puree.
• Both Tomato Puree and Cooked Short-grain White Rice enriched contain similar levels of Zinc per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Selenium
• 14 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Canned Tomato Puree as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Short-grain White Rice enriched contain 3.4 times more Energy, 3.2 times more Carbohydrate and 1.4 times more Protein than Canned Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.