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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Tomatoes	Recommended Dietary Allowance
Energy	42.4% 1230kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	30% 39g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0g	g per day for Men 19-50 years
Fiber	23.7% 9g	31.6% 12g	38g per day for Men 19-50 years
Protein	52% 29g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	203% 810μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Tomatoes	Recommended Dietary Allowance
Calcium	19% 190mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	19% 704g	25.5% 945g	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:

• Cooked parboiled enriched Long-grain White Rice has 5.7 times more Vitamin B1, 3.9 times more Vitamin B3, 3.6 times more Vitamin B5, 2 times more Vitamin B6 and 5.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 54 times more Vitamin E and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Ripe Red Tomatoes 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:

• Cooked parboiled enriched Long-grain White Rice has 1.9 times more Calcium, 6.7 times more Iron, 3.1 times more Manganese, 2.3 times more Phosphorus, more Selenium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.2 times more Potassium and 1.3 times more Water than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Raw Ripe Red Tomatoes have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked parboiled enriched Long-grain White Rice has 6.8 times more Energy, 5.7 times more Omega 3, 6.7 times more Carbohydrate and 3.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 23.9 times more Sugars, 68.5 times more Fructose and 1.3 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.