Comparing Nutrients in 1 kilogram Tomato Powder VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Tomato Powder	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	104% 3020kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	220% 286g	130g per day for Men 19-50 years
Sugars	606% 439g	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	434% 165g	7.9% 3g	38g per day for Men 19-50 years
Protein	231% 129g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	958% 8620μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	761% 9.13mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	585% 7.6mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	571% 91mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	752% 37.6mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	352% 4.57mg	38.5% 0.5mg	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	300% 1200μg	145% 580μg	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	1297% 1167mg	0% 0mg	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	817% 123mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	407% 488μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	166% 1660mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1379% 12.4mg	42.2% 0.38mg	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	570% 45.6mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	424% 1780mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	164% 3.77mg	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	421% 2950mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	567% 19270mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	89.3% 1340mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Cooked Medium-grain White Rice enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Powder versus 1 kg of Cooked Medium-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Powder vs Cooked Medium-grain White Rice enriched:

• 1 kilogram of Tomato Powder has more Vitamin A, 5.5 times more Vitamin B1, 47.6 times more Vitamin B2, 5 times more Vitamin B3, 9.1 times more Vitamin B5, 9.1 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• 1 kilogram of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Tomato Powder as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Powder vs Cooked Medium-grain White Rice enriched:

• 1 kilogram of Tomato Powder has 55.3 times more Calcium, 32.7 times more Copper, 3.1 times more Iron, 13.7 times more Magnesium, 5.2 times more Manganese, 8 times more Phosphorus, 66.4 times more Potassium, more Sodium and 4.1 times more Zinc than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 1.4 times more Selenium than Tomato Powder.
• 1 kilogram of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Powder has 2.3 times more Energy, 2.6 times more Carbohydrate, 55 times more Fiber and 5.4 times more Protein than Cooked Medium-grain White Rice enriched.
• 1 kilogram of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Tomato Powder as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.