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

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Chinese restaurant steamed white Rice	Tomatoes	Recommended Dietary Allowance
Energy	52% 1510kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.7% 9g	31.6% 12g	38g per day for Men 19-50 years
Protein	57% 32g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.66mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese restaurant steamed white Rice	Tomatoes	Recommended Dietary Allowance
Calcium	5% 50mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	17% 625g	25.5% 945g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.6 times more Vitamin B6 and 3 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.

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

• Chinese restaurant steamed white Rice has 1.4 times more Iron, 3.9 times more Manganese, 1.4 times more Phosphorus and 4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Calcium, 2.2 times more Magnesium, 11.9 times more Potassium and 1.5 times more Water than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Raw Ripe Red Tomatoes have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Chinese restaurant steamed white Rice has 8.4 times more Energy, 8.7 times more Carbohydrate and 3.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Fiber than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.