Comparing Nutrients in 1 kilogram Cooked Glutinous White Rice VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Glutinous White Rice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	33.4% 970kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	162% 211g	31% 40g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	26.3% 10g	18.4% 7g	38g per day for Men 19-50 years
Protein	36% 20g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	2.5% 10μg	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	17.5% 1.4mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	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	11.4% 80mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	20.7% 766g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Glutinous White Rice vs Cooked Ripe Red Tomatoes:

• Cooked Glutinous White Rice have 1.7 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 3 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin C, 14 times more Vitamin E and more Vitamin K than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Glutinous White Rice vs Cooked Ripe Red Tomatoes:

• Cooked Glutinous White Rice have 2.5 times more Manganese, 11.2 times more Selenium and 2.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.5 times more Calcium, 1.5 times more Copper, 4.9 times more Iron, 1.8 times more Magnesium, 3.5 times more Phosphorus and 21.8 times more Potassium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Glutinous White Rice have 5.4 times more Energy, 5.3 times more Carbohydrate, 1.4 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 49.8 times more Sugars than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.