Comparing Nutrients in 14 ounces Tomatoes VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Tomatoes	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	240% 312g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	2.74% 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	7.5% 5.44g	0% 0g	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	% 4.96g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	71% 3.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	14% 55.6μg	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	60.4% 54.4mg	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	14.3% 2.14mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	513% 12mg	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	13.6% 95mg	156% 1091mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	10% 375g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 6 times more Vitamin E and 8.8 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 7.5 times more Vitamin B1, 4.8 times more Vitamin B2, 8.4 times more Vitamin B3, 10.1 times more Vitamin B5 and 5.1 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Raw Ripe Red Tomatoes have 1.3 times more Calcium and 9.6 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 5.5 times more Copper, 4.3 times more Iron, 8.9 times more Magnesium, 26.1 times more Manganese, 11.5 times more Phosphorus, more Selenium and 11.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 5.3 times more Sugars and more Fructose than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 20.6 times more Energy, 13.8 times more Fat, 17.2 times more Saturated Fat, 8.7 times more Omega 3, 10.1 times more Omega 6, 20.2 times more Carbohydrate, 2.9 times more Fiber and 8.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.