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

Macros Ratio

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

Macro Nutrients

	Tomato Puree	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	5.2% 151kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	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	27.4% 35.6g	242% 314g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Raw Enriched Short-grain White Rice	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	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	11% 43.7μg	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	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	88.3% 7.06mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	22.7% 159mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	9.43% 349g	1.43% 52.7g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Tomato Puree have more Vitamin A, 1.7 times more Vitamin B2 and more Vitamin C than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 22.6 times more Vitamin B1, 2.8 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 21 times more Vitamin B9 than Canned Tomato Puree.
• 14 ounces of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree 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 Puree vs Raw Enriched Short-grain White Rice:

• 14 ounces of Tomato Puree have 1.4 times more Copper, 5.8 times more Potassium and 6.6 times more Water than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 2.4 times more Iron, 6.1 times more Manganese, 2.4 times more Phosphorus, 21.6 times more Selenium and 3.1 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Raw Enriched Short-grain White Rice contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Enriched Short-grain White Rice contain 9.4 times more Energy, 8.8 times more Carbohydrate, 1.5 times more Fiber and 3.9 times more Protein than Canned Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.