Comparing Nutrients in 1 kilogram Raw Short-grain White Rice VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Raw Short-grain White Rice	7%	1%	92%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Raw Short-grain White Rice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	123% 3580kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	609% 792g	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	NA	NA	38g per day for Men 19-50 years
Protein	116% 65g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Raw Short-grain White Rice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	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	100% 16mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	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	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	NA	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

	Raw Short-grain White Rice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	3% 30mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	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	100% 8mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	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	136% 950mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	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	100% 11mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	25.5% 942g	3700g per day for Men 19-50 years

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

• Raw Short-grain White Rice has 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 8.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Vitamin B9 and more Vitamin C than Raw Short-grain White Rice.
• Both Raw Short-grain White Rice as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Short-grain White Rice has 2.3 times more Copper, 3.1 times more Iron, 2.1 times more Magnesium, 7.9 times more Manganese, 6.8 times more Phosphorus and 8.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 6.7 times more Calcium, 1.4 times more Potassium, 401 times more Sodium and 7.1 times more Water than Raw Short-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• Raw Short-grain White Rice has 23.9 times more Energy, 24 times more Omega 3, 21.9 times more Carbohydrate and 9.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Raw Short-grain White Rice as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.