Comparing Nutrients in 1 kilogram Unsweetened Rice Milk VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Unsweetened Rice Milk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	16.2% 470kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	31% 40g	130g per day for Men 19-50 years
Sugars	73% 52.8g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	18.4% 7g	38g per day for Men 19-50 years
Protein	5% 2.8g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	70% 630μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	60.8% 0.79mg	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	5% 20μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	263% 6.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	253% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	118% 1180mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	83.3% 0.75mg	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	25% 2mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	45.7% 1.05mg	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	80% 560mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24% 893g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Unsweetened Rice Milk vs Cooked Ripe Red Tomatoes:

• Unsweetened Rice Milk has 2.6 times more Vitamin A, 6.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Unsweetened Rice Milk vs Cooked Ripe Red Tomatoes:

• Unsweetened Rice Milk has 10.7 times more Calcium, 1.2 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 4.4 times more Selenium and 3.5 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Copper, 3.4 times more Iron and 8.1 times more Potassium than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Cooked Ripe Red Tomatoes have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unsweetened Rice Milk has 2.6 times more Energy, 8.8 times more Fat, 7.3 times more Omega 6, 2.3 times more Carbohydrate and 2.1 times more Sugars than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Fiber and 3.4 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.