Comparing Nutrients in 1 kilogram Tomato Powder VS Raw Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Raw Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Tomato Powder	Raw Short-grain White Rice	Recommended Dietary Allowance
Energy	104% 3020kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	609% 792g	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	NA	38g per day for Men 19-50 years
Protein	231% 129g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Raw Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	958% 8620μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	761% 9.13mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	585% 7.6mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	571% 91mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	752% 37.6mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	352% 4.57mg	132% 1.7mg	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	15% 60μg	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	Raw Short-grain White Rice	Recommended Dietary Allowance
Calcium	166% 1660mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1379% 12.4mg	233% 2.1mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	424% 1780mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	451% 10.4mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	567% 19270mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	89.3% 1340mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Raw Short-grain White Rice per 1 kg

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

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

• 1 kilogram of Tomato Powder has 13 times more Vitamin B1, 15.9 times more Vitamin B2, 5.7 times more Vitamin B3, 2.9 times more Vitamin B5, 2.7 times more Vitamin B6, 20 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 Tomato Powder as well as Raw Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Powder vs Raw Short-grain White Rice:

• 1 kilogram of Tomato Powder has 55.3 times more Calcium, 5.9 times more Copper, 5.7 times more Iron, 7.7 times more Magnesium, 1.9 times more Manganese, 3.1 times more Phosphorus, 25.4 times more Potassium, 134 times more Sodium and 1.6 times more Zinc than Raw Short-grain White Rice.
• 1 kilogram of Raw Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Powder has 2 times more Protein than Raw Short-grain White Rice.
• Both Tomato Powder and Raw Short-grain White Rice offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Tomato Powder as well as Raw Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.