Comparing Nutrients in 1 kilogram Enriched Medium-grain White Rice VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Enriched Medium-grain White Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	124% 3600kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	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	610% 793g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	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	37% 14g	26.3% 10g	38g per day for Men 19-50 years
Protein	118% 66g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	482% 5.8mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	578% 2310μg	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	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9% 90mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	545% 43.6mg	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	478% 11mg	25.7% 0.59mg	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	154% 1080mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.5% 129g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enriched Medium-grain White Rice vs Stewed Canned Tomatoes:

• Enriched Medium-grain White Rice has 12.6 times more Vitamin B1, 1.4 times more Vitamin B2, 7.1 times more Vitamin B3, 11.8 times more Vitamin B5, 8.5 times more Vitamin B6 and 46.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 7.5 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Enriched Medium-grain White Rice vs Stewed Canned Tomatoes:

• Enriched Medium-grain White Rice has 3.3 times more Iron, 2.9 times more Magnesium, 18.6 times more Manganese, 5.4 times more Phosphorus, 25.2 times more Selenium and 6.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.8 times more Calcium, 2.4 times more Potassium, 221 times more Sodium and 7.1 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Enriched Medium-grain White Rice has 13.8 times more Energy, 9 times more Omega 3, 12.8 times more Carbohydrate, 1.4 times more Fiber and 7.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Enriched Medium-grain White Rice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.