Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Rice Flour	7%	4%	89%

Macro Nutrients

	Tomatoes in Juice with Salt	Rice Flour	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	245% 318g	130g per day for Men 19-50 years
Sugars	14% 10g	0.66% 0.48g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Rice Flour	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	133% 1.73mg	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	7.94% 31.8μg	3.97% 16μg	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	55.6% 50mg	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	15.6% 2.34mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Rice Flour	Recommended Dietary Allowance
Calcium	13% 131mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	57.3% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	207% 4.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	401% 181μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	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	30.4% 456mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	10% 376g	1.28% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Rice Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Rice Flour:

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin C, 5.4 times more Vitamin E and more Vitamin K than Rice Flour.
• While 14 oz of Unenriched White Rice Flour contain 3.6 times more Vitamin B3, 7 times more Vitamin B5 and 3.9 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Rice Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Unenriched White Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Rice Flour:

• 14 ounces of Tomatoes in Juice with Salt have 3.3 times more Calcium, 1.6 times more Iron, 2.5 times more Potassium, more Sodium and 8 times more Water than Rice Flour.
• While 14 oz of Unenriched White Rice Flour contain 2.5 times more Copper, 3.5 times more Magnesium, 17.6 times more Manganese, 5.8 times more Phosphorus, 21.6 times more Selenium and 6.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 14 ounces of Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 21.3 times more Sugars than Rice Flour.
• While 14 oz of Unenriched White Rice Flour contain 22.9 times more Energy, 16.8 times more Omega 3, 23.1 times more Carbohydrate, 1.3 times more Fiber and 7.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in 14 ounces.