Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Raw Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	242% 315g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	4.9% 2.74g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	44.3% 0.58mg	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	8.93% 35.7μg	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	48.5% 0.44mg	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	13% 1.03mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	190% 4.37mg	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	7.94% 55.6mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	106% 1592mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	10% 374g	1.4% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Raw Medium-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Raw Medium-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Raw Medium-grain White Rice:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin C than Raw Medium-grain White Rice.
• While 14 oz of Raw Medium-grain White Rice contain 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 9.1 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Raw Medium-grain White Rice provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Raw Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Raw Medium-grain White Rice:

• 14 ounces of Canned Tomatoes with Green Chilies have 2.2 times more Calcium, 1.2 times more Potassium, 401 times more Sodium and 7.3 times more Water than Raw Medium-grain White Rice.
• While 14 oz of Raw Medium-grain White Rice contain 3.1 times more Iron, 3.2 times more Magnesium, 8.3 times more Manganese, 7.7 times more Phosphorus and 8.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Raw Medium-grain White Rice contain similar levels of Copper per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 14 ounces of Raw Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Medium-grain White Rice contain 24 times more Energy, 21.9 times more Carbohydrate and 9.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.