Comparing Nutrients in 1 kilogram Cooked parboiled enriched Long-grain White Rice VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	42.4% 1230kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	200% 261g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	0.28% 0.2g	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	% 0.1g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0g	g per day for Men 19-50 years
Fiber	23.7% 9g	50% 19g	38g per day for Men 19-50 years
Protein	52% 29g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain 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	177% 2.12mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	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	203% 810μg	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	0.67% 0.1mg	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 parboiled enriched Long-grain White Rice	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	19% 190mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	226% 18mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	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	78.6% 550mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	19% 704g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked parboiled enriched Long-grain White Rice vs Tomatoes in Juice with Salt:

• Cooked parboiled enriched Long-grain White Rice has 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 10.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, more Vitamin C, 59 times more Vitamin E and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain 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 parboiled enriched Long-grain White Rice vs Tomatoes in Juice with Salt:

• Cooked parboiled enriched Long-grain White Rice has 1.3 times more Copper, 3.2 times more Iron, 5.2 times more Manganese, 3.2 times more Phosphorus, 13.3 times more Selenium and 3.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Calcium, 3.4 times more Potassium, 57.5 times more Sodium and 1.3 times more Water than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked parboiled enriched Long-grain White Rice has 7.7 times more Energy, 4.3 times more Omega 3, 7.5 times more Carbohydrate and 3.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 23.2 times more Sugars, 65.5 times more Fructose and 2.1 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.