Comparing Nutrients in 1 kilogram Raw Short-grain White Rice VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Short-grain White Rice	7%	1%	92%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Raw Short-grain White Rice	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	123% 3580kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 792g	41% 53g	130g per day for Men 19-50 years
Sugars	NA	49% 35.6g	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	23% 16.7g	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	NA	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	116% 65g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Raw Short-grain White Rice	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	NA	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	75.4% 0.98mg	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	15% 60μg	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	77.8% 70mg	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	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Short-grain White Rice	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.73% 349μg	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	100% 8mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	49% 1.13mg	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	136% 950mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	87.4% 2970mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	316% 4740mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Short-grain White Rice VS Tomato Sauce with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Short-grain White Rice vs Tomato Sauce with Salt:

• 1 kilogram of Raw Short-grain White Rice has 2.9 times more Vitamin B1, 1.6 times more Vitamin B3, 4.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Tomato Sauce with Salt.
• While 1 kg of Canned Tomato Sauce with Salt contains 1.4 times more Vitamin B2, 1.5 times more Vitamin B9 and more Vitamin C than Raw Short-grain White Rice.
• 1 kilogram of Raw Short-grain White Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Short-grain White Rice as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Short-grain White Rice vs Tomato Sauce with Salt:

• 1 kilogram of Raw Short-grain White Rice has 1.8 times more Copper, 1.5 times more Magnesium, 9.2 times more Manganese, 3.5 times more Phosphorus and 5 times more Zinc than Tomato Sauce with Salt.
• While 1 kg of Canned Tomato Sauce with Salt contains 3.9 times more Potassium, 474 times more Sodium and 6.9 times more Water than Raw Short-grain White Rice.
• Both Raw Short-grain White Rice and Tomato Sauce with Salt contain similar levels of Iron per one kilogram.
• Both Raw Short-grain White Rice as well as Canned Tomato Sauce with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Short-grain White Rice has 14.9 times more Energy, 14.9 times more Carbohydrate and 5.4 times more Protein than Tomato Sauce with Salt.
• 1 kilogram of Tomato Sauce with Salt provide inadequate amounts of Energy
• Both Raw Short-grain White Rice as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.