Comparing Nutrients in 1 kilogram Tomato Paste VS Cooked Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Tomato Paste	Cooked Short-grain White Rice	Recommended Dietary Allowance
Energy	28.3% 820kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	221% 287g	130g per day for Men 19-50 years
Sugars	168% 122g	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	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	NA	38g per day for Men 19-50 years
Protein	77% 43.2g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	45.4% 0.59mg	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	5% 20μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Short-grain White Rice	Recommended Dietary Allowance
Calcium	36% 360mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	80% 0.72mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	155% 3.57mg	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	119% 830mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	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	36.4% 4mg	11mg per day for Men 19-50 years
Water	20% 735g	18.5% 685g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cooked Short-grain White Rice per 1 kg

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

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

• 1 kilogram of Tomato Paste has 3 times more Vitamin B1, 9.6 times more Vitamin B2, 7.7 times more Vitamin B3, 3.7 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• While 1 kg of Cooked Short-grain White Rice contains 2.8 times more Vitamin B5 than Canned Tomato Paste.
• 1 kilogram of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Canned Tomato Paste as well as Cooked Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Cooked Short-grain White Rice:

• 1 kilogram of Tomato Paste has 36 times more Calcium, 5.1 times more Copper, 14.9 times more Iron, 5.3 times more Magnesium, 2.5 times more Phosphorus, 39 times more Potassium, more Sodium and 1.6 times more Zinc than Cooked Short-grain White Rice.
• Both Tomato Paste and Cooked Short-grain White Rice contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.8 times more Protein than Cooked Short-grain White Rice.
• While 1 kg of Cooked Short-grain White Rice contains 1.6 times more Energy and 1.5 times more Carbohydrate than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Cooked Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.