Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Stewed Canned Tomatoes	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	8.97% 260kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	587% 763g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	9.1% 6.6g	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	26% 19g	0% 0g	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	% 16.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 6.6g	g per day for Men 19-50 years
Fiber	26.3% 10g	95% 36g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	57.5% 230μg	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	87.8% 79mg	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	55.3% 8.3mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	34% 340mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	336% 3.02mg	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	166% 13.3mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1420% 639μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	444% 3110mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Long-grain Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Long-grain Brown Rice:

• 1 kilogram of Stewed Canned Tomatoes has more Vitamin C, 1.4 times more Vitamin E and 4 times more Vitamin K than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 11.8 times more Vitamin B1, 2.7 times more Vitamin B2, 9.1 times more Vitamin B3, 9.3 times more Vitamin B5, 28.1 times more Vitamin B6 and 4.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Long-grain Brown Rice have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Long-grain Brown Rice:

• 1 kilogram of Stewed Canned Tomatoes has 3.8 times more Calcium, 44.2 times more Sodium and 7.8 times more Water than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 2.7 times more Copper, 9.7 times more Magnesium, 48.4 times more Manganese, 15.6 times more Phosphorus, 28.5 times more Selenium and 12.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Long-grain Brown Rice contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 5.3 times more Sugars and more Fructose than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 14.1 times more Energy, 16.8 times more Fat, 10.7 times more Omega 3, 13.1 times more Omega 6, 12.3 times more Carbohydrate, 3.6 times more Fiber and 8.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein