Comparing Nutrients in 1 kilogram Cooked Glutinous White Rice VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Glutinous White Rice	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	33.4% 970kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	35% 25.5g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	50% 19g	38g per day for Men 19-50 years
Protein	36% 20g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	85.4% 1.1mg	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	2.5% 10μg	20% 80μg	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	140% 126mg	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	2.67% 0.4mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	17.5% 1.4mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	29.6% 0.68mg	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	11.4% 80mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20.7% 766g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Glutinous White Rice vs Tomatoes in Juice with Salt:

• Cooked Glutinous White Rice have 1.8 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 28.8 times more Vitamin B1, 4.2 times more Vitamin B2, 2.5 times more Vitamin B3, 4.3 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin C, 14.8 times more Vitamin E and more Vitamin K than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Glutinous White Rice vs Tomatoes in Juice with Salt:

• Cooked Glutinous White Rice have 3.9 times more Manganese, 8 times more Selenium and 3.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 16.5 times more Calcium, 4.1 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 19.1 times more Potassium and 23 times more Sodium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Glutinous White Rice have 6.1 times more Energy, 6.1 times more Carbohydrate and 2.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 51 times more Sugars and 1.9 times more Fiber than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.