Comparing Nutrients in 1 kilogram Rice Flour VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Rice Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	126% 3660kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	12% 3.86g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	47.6% 62g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	NA	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	63% 24g	26.3% 10g	38g per day for Men 19-50 years
Protein	106% 59.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	335% 4.36mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	87.8% 79mg	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	7.33% 1.1mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10% 100mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	144% 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	43.8% 3.5mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	25.7% 0.59mg	2.3mg per day for Men 19-50 years
Molybdenum	1011% 455μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.2% 119g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Flour VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice Flour 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 Rice Flour vs Stewed Canned Tomatoes:

• 1 kilogram of Rice Flour has 3 times more Vitamin B1, 3.6 times more Vitamin B3, 7.2 times more Vitamin B5 and 25.6 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.7 times more Vitamin B2, more Vitamin C, 7.5 times more Vitamin E and more Vitamin K than Unenriched White Rice Flour.
• 1 kilogram of Rice Flour have insufficient amounts of Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Unenriched White Rice Flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rice Flour vs Stewed Canned Tomatoes:

• 1 kilogram of Rice Flour has 2.9 times more Magnesium, 20.3 times more Manganese, 4.9 times more Phosphorus, 25.2 times more Selenium and 4.7 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.4 times more Calcium, 3.8 times more Iron, 2.7 times more Potassium, more Sodium and 7.7 times more Water than Unenriched White Rice Flour.
• Both Rice Flour and Stewed Canned Tomatoes contain similar levels of Copper per one kilogram.
• 1 kilogram of Rice Flour lack sufficient amounts of Calcium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice Flour has 14.1 times more Energy, 22.3 times more Omega 3, 12.9 times more Carbohydrate, 2.4 times more Fiber and 6.5 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 29.3 times more Sugars than Unenriched White Rice Flour.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Unenriched White Rice Flour as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in one kilogram.