Comparing Nutrients in 1 kilogram UNCLE BENS Cooked Parboiled Brown Rice VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	50.7% 1470kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	47.6% 62g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	48.6% 35.2g	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	0% 0g	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.2g	g per day for Men 19-50 years
Fiber	44.7% 17g	26.3% 10g	38g per day for Men 19-50 years
Protein	55% 31g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	13% 0.17mg	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	10% 40μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	87.8% 79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3% 30mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	124% 1.12mg	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	66.3% 5.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	496% 11.4mg	25.7% 0.59mg	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	137% 960mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	17.4% 644g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BENS Cooked Parboiled Brown Rice VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of UNCLE BENS Cooked Parboiled Brown Rice versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice vs Stewed Canned Tomatoes:

• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice has 2.1 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 6.5 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains more Vitamin E and 6 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B9 in one kilogram.

Comparing minerals per 1 kilogram for UNCLE BENS Cooked Parboiled Brown Rice vs Stewed Canned Tomatoes:

• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice has 3.3 times more Magnesium, 19.3 times more Manganese, 4.8 times more Phosphorus, 15.7 times more Selenium and 4.5 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 11.3 times more Calcium, 2.5 times more Iron, 3.4 times more Potassium, 55.3 times more Sodium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Stewed Canned Tomatoes contain similar levels of Copper per one kilogram.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice has 5.7 times more Energy, 5.1 times more Carbohydrate, 1.7 times more Fiber and 3.4 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 23.5 times more Sugars and more Fructose than UNCLE BENS Cooked Parboiled Brown Rice.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.