Comparing Nutrients in 1 kilogram Enriched Medium-grain White Rice VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Enriched Medium-grain White Rice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	124% 3600kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	28% 36.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	NA	38g per day for Men 19-50 years
Protein	118% 66g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	9% 90mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	100% 0.9mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.5% 129g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Medium-grain White Rice VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Medium-grain White Rice versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Enriched Medium-grain White Rice has 17 times more Vitamin B1, 2.5 times more Vitamin B2, 8 times more Vitamin B3, 9.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 25.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A and more Vitamin C than Enriched Medium-grain White Rice.
• 1 kilogram of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Enriched Medium-grain White Rice as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Enriched Medium-grain White Rice has 1.2 times more Copper, 16.8 times more Iron, 3.2 times more Magnesium, 8.3 times more Manganese, 7.7 times more Phosphorus, 37.8 times more Selenium and 8.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 2.2 times more Calcium, 401 times more Sodium and 7.3 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Canned Tomatoes with Green Chilies contain similar levels of Potassium per one kilogram.
• 1 kilogram of Enriched Medium-grain White Rice lack sufficient amounts of Calcium
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Medium-grain White Rice has 24 times more Energy, 21.9 times more Carbohydrate and 9.6 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Enriched Medium-grain White Rice as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.