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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Tomatoes in Juice with Salt	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	5.5% 160kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	8.6% 1.46g	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	615% 800g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	18% 13g	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	50% 19g	34.2% 13g	38g per day for Men 19-50 years
Protein	14% 7.9g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Enriched Regular Long-grain White Rice	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	480% 5.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	126% 1.64mg	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	578% 2310μg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	33% 330mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	244% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	539% 43mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	473% 11mg	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	99% 11mg	11mg per day for Men 19-50 years
Water	25.6% 948g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Enriched Regular Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Tomatoes in Juice with Salt has more Vitamin A, more Vitamin C, 5.4 times more Vitamin E and 26 times more Vitamin K than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 5.9 times more Vitamin B3, 8.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 28.9 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomatoes in Juice with Salt has 1.7 times more Potassium, 23 times more Sodium and 8.2 times more Water than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 4.2 times more Copper, 7.6 times more Iron, 2.5 times more Magnesium, 16 times more Manganese, 6.8 times more Phosphorus, 21.6 times more Selenium and 9.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Enriched Regular Long-grain White Rice contain similar levels of Calcium per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 21.3 times more Sugars and 1.5 times more Fiber than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 22.8 times more Energy, 23 times more Carbohydrate and 9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.