Comparing Nutrients in 14 ounces Tomatoes VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Tomatoes	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	103% 134g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	6.7% 0.087mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	21% 0.19mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	77.3% 1.78mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	10% 375g	6.7% 248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Chinese restaurant steamed white Rice:

• Raw Ripe Red Tomatoes have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.6 times more Vitamin B6 and 3 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• Both Raw Ripe Red Tomatoes and Chinese restaurant steamed white Rice have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Chinese restaurant steamed white Rice:

• Raw Ripe Red Tomatoes have 2 times more Calcium, 1.2 times more Copper, 2.2 times more Magnesium, 11.9 times more Potassium and 1.5 times more Water than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 1.4 times more Iron, 3.9 times more Manganese, 1.4 times more Phosphorus and 4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.3 times more Fiber than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 8.4 times more Energy, 8.7 times more Carbohydrate and 3.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.