Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	5.5% 160kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	217% 282g	130g per day for Men 19-50 years
Sugars	35% 25.5g	0.69% 0.5g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	10.5% 4g	38g per day for Men 19-50 years
Protein	14% 7.9g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	71.5% 0.93mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	33% 330mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	10.3% 411μg	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	71.3% 5.7mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	205% 4.7mg	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	24.3% 170mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25.6% 948g	18.5% 684g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Cooked Regular Long-grain White Rice enriched:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 3.5 times more Vitamin B1, 4.2 times more Vitamin B2, more Vitamin C, 14.8 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 2.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 7.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Cooked Regular Long-grain White Rice enriched have similar amounts of Vitamin B6 per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Cooked Regular Long-grain White Rice enriched:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.3 times more Calcium, 5.5 times more Potassium, 115 times more Sodium and 1.4 times more Water than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 1.3 times more Copper, 8.1 times more Fluoride, 2.1 times more Iron, 6.9 times more Manganese, 2.5 times more Phosphorus, 10.7 times more Selenium and 4.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Cooked Regular Long-grain White Rice enriched have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 51 times more Sugars and 4.8 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 8.1 times more Energy, 8.1 times more Carbohydrate and 3.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.