Comparing Nutrients in 1 kilogram Long-grain Brown Rice VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	Long-grain Brown Rice	Tomatoes	Recommended Dietary Allowance
Energy	127% 3670kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	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	587% 763g	30% 39g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	36.3% 26.3g	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	0% 0g	19% 13.7g	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	% 0g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 0g	g per day for Men 19-50 years
Fiber	95% 36g	31.6% 12g	38g per day for Men 19-50 years
Protein	135% 75.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	451% 5.4mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	367% 4.77mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	166% 50μg	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	37.5% 150μg	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	0% 0mg	152% 137mg	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	40% 6mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Tomatoes	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	161% 13mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1240% 28.5mg	49.6% 1.14mg	2.3mg per day for Men 19-50 years
Molybdenum	1420% 639μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	444% 3110mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.2% 118g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Long-grain Brown Rice vs Tomatoes:

• Raw Long-grain Brown Rice has 14.6 times more Vitamin B1, 5 times more Vitamin B2, 10.9 times more Vitamin B3, 11.9 times more Vitamin B5, 6 times more Vitamin B6, 10.6 times more Vitamin B7 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 13.2 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 1 kg.
• Both Raw Long-grain Brown Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Long-grain Brown Rice vs Tomatoes:

• Raw Long-grain Brown Rice has 5.1 times more Copper, 4.8 times more Iron, 10.5 times more Magnesium, 25 times more Manganese, 13 times more Phosphorus, more Selenium and 12.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Raw Ripe Red Tomatoes have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Long-grain Brown Rice has 20.4 times more Energy, 16 times more Fat, 21.1 times more Saturated Fat, 10.7 times more Omega 3, 12.1 times more Omega 6, 19.6 times more Carbohydrate, 3 times more Fiber and 8.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4 times more Sugars and more Fructose than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.