Comparing Nutrients in 1 kilogram Cooked Short-grain White Rice VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Cooked Short-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Energy	45% 1300kcal	104% 3020kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	574% 747g	130g per day for Men 19-50 years
Sugars	NA	606% 439g	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	NA	434% 165g	38g per day for Men 19-50 years
Protein	42% 23.6g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Vitamin A	NA	958% 8620μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	585% 7.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	571% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	752% 37.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	352% 4.57mg	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	5% 20μg	300% 1200μg	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	1297% 1167mg	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	NA	817% 123mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	407% 488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Calcium	1% 10mg	166% 1660mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	1379% 12.4mg	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	25% 2mg	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	848% 19.5mg	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	47% 330mg	421% 2950mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	567% 19270mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	89.3% 1340mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	155% 17mg	11mg per day for Men 19-50 years
Water	18.5% 685g	0.83% 30.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice VS Tomato Powder per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Short-grain White Rice versus 1 kg of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Short-grain White Rice vs Tomato Powder:

• 1 kg of Tomato Powder contains 45.7 times more Vitamin B1, 47.6 times more Vitamin B2, 22.8 times more Vitamin B3, 9.5 times more Vitamin B5, 7.7 times more Vitamin B6, 60 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• 1 kilogram of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked Short-grain White Rice as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Short-grain White Rice vs Tomato Powder:

• 1 kg of Tomato Powder contains 166 times more Calcium, 17.2 times more Copper, 22.8 times more Iron, 22.3 times more Magnesium, 5.5 times more Manganese, 8.9 times more Phosphorus, 74.1 times more Potassium, more Sodium and 4.3 times more Zinc than Cooked Short-grain White Rice.
• 1 kilogram of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Tomato Powder contains 2.3 times more Energy, 2.6 times more Carbohydrate and 5.5 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.