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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Short-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Energy	45% 1300kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	66.6% 48.3g	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	NA	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	50% 19g	38g per day for Men 19-50 years
Protein	42% 23.6g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Calcium	1% 10mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	18.5% 685g	23.8% 879g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Short-grain White Rice versus 1 kg of Tomato Puree 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 Puree:

• 1 kg of Canned Tomato Puree contains 1.3 times more Vitamin B1, 5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Tomato Puree provide similar amounts of Vitamin B5 per one kilogram.
• 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 Canned Tomato Puree 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 Puree:

• 1 kilogram of Cooked Short-grain White Rice has 2.1 times more Manganese than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 4 times more Copper, 8.9 times more Iron, 2.9 times more Magnesium, 16.9 times more Potassium and 1.3 times more Water than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Tomato Puree contain similar levels of Phosphorus and Zinc per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked Short-grain White Rice as well as Canned Tomato Puree lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Short-grain White Rice has 3.4 times more Energy, 3.2 times more Carbohydrate and 1.4 times more Protein than Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy
• Both Cooked Short-grain White Rice as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.