Comparing Nutrients in 1 kilogram Tomato Paste VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Rice Flour	7%	4%	89%

Macro Nutrients

	Tomato Paste	Rice Flour	Recommended Dietary Allowance
Energy	28.3% 820kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	12% 3.86g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	18.4% 3.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	616% 801g	130g per day for Men 19-50 years
Sugars	168% 122g	1.66% 1.2g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	63% 24g	38g per day for Men 19-50 years
Protein	77% 43.2g	106% 59.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Rice Flour	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	164% 8.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	335% 4.36mg	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	30% 120μg	10% 40μg	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	243% 219mg	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	287% 43mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Rice Flour	Recommended Dietary Allowance
Calcium	36% 360mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	144% 1.3mg	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	373% 30mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	522% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1011% 455μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	119% 830mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	20% 735g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Rice Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Rice Flour:

• 1 kilogram of Tomato Paste has more Vitamin A, 7.3 times more Vitamin B2, 3 times more Vitamin B9, more Vitamin C, 39.1 times more Vitamin E and more Vitamin K than Rice Flour.
• While 1 kg of Unenriched White Rice Flour contains 2.3 times more Vitamin B1, 5.8 times more Vitamin B5 and 2 times more Vitamin B6 than Canned Tomato Paste.
• Both Tomato Paste and Rice Flour provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Rice Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Unenriched White Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Rice Flour:

• 1 kilogram of Tomato Paste has 3.6 times more Calcium, 2.8 times more Copper, 8.5 times more Iron, 13.3 times more Potassium and more Sodium than Rice Flour.
• While 1 kg of Unenriched White Rice Flour contains 4 times more Manganese, 2.8 times more Selenium and 1.3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Rice Flour contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 101.5 times more Sugars and 1.7 times more Fiber than Rice Flour.
• While 1 kg of Unenriched White Rice Flour contains 4.5 times more Energy, 9.6 times more Omega 3, 4.2 times more Carbohydrate and 1.4 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in one kilogram.