Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	3.56% 103kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.85% 3.73g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	251% 327g	130g per day for Men 19-50 years
Sugars	19.3% 14g	0.27% 0.2g	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	10.3% 7.46g	0.11% 0.079g	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	% 6.47g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0.079g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	306% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	37.2% 0.48mg	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	4.96% 20μg	273% 1091μg	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	35% 31.4mg	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	22% 3.3mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	13.5% 135mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	78% 0.7mg	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	66% 5.28mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	170% 3.9mg	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	11.3% 79.4mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	268% 148μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.9% 33.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dry instant Long-grain White Rice, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Dry instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Dry instant Long-grain White Rice, enriched:

• 14 ounces of Stewed Canned Tomatoes have 1.3 times more Vitamin B2, more Vitamin C, 20.8 times more Vitamin E and 24 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• While 14 oz of Dry instant Long-grain White Rice, enriched contain 20.1 times more Vitamin B1, 9.8 times more Vitamin B3, 3.8 times more Vitamin B5, 7.2 times more Vitamin B6 and 55 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Dry instant Long-grain White Rice, enriched:

• 14 ounces of Stewed Canned Tomatoes have 1.5 times more Calcium, 7.7 times more Potassium, 22.1 times more Sodium and 10.9 times more Water than Dry instant Long-grain White Rice, enriched.
• While 14 oz of Dry instant Long-grain White Rice, enriched contain 1.6 times more Copper, 4.7 times more Iron, 16.7 times more Manganese, 5.9 times more Phosphorus, 62 times more Selenium and 8.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dry instant Long-grain White Rice, enriched contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 14 ounces of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 70.4 times more Sugars and 94 times more Fructose than Dry instant Long-grain White Rice, enriched.
• While 14 oz of Dry instant Long-grain White Rice, enriched contain 14.6 times more Energy, 13.3 times more Carbohydrate, 1.9 times more Fiber and 8.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.