Comparing Nutrients in 1 kilogram Chinese restaurant steamed white Rice VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Chinese restaurant steamed white Rice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	52% 1510kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.7% 9g	18.4% 7g	38g per day for Men 19-50 years
Protein	57% 32g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.66mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	60.8% 0.79mg	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	12.5% 50μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	253% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37.3% 5.6mg	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

	Chinese restaurant steamed white Rice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5% 50mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	83.3% 0.75mg	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	48.8% 3.9mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	17% 625g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chinese restaurant steamed white Rice vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Chinese restaurant steamed white Rice vs Cooked Ripe Red Tomatoes:

• Chinese restaurant steamed white Rice has 4.3 times more Manganese and 4.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 10.9 times more Potassium and 1.5 times more Water than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Chinese restaurant steamed white Rice has 8.4 times more Energy, 8.4 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Chinese restaurant steamed white Rice as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.