Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Canned Tomatoes with Green Chilies	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	5.17% 150kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	241% 313g	130g per day for Men 19-50 years
Sugars	NA	2.07% 1.5g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	44.7% 17g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	84.6% 1.1mg	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	22.5% 90μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	20% 200mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	143% 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	32.5% 2.6mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	496% 11.4mg	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	20% 140mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25.5% 942g	17.4% 644g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS UNCLE BENS Cooked Parboiled Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Tomatoes with Green Chilies vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 kilogram of Canned Tomatoes with Green Chilies has 2.3 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 kg of UNCLE BENS Cooked Parboiled Brown Rice contains 2.9 times more Vitamin B1, 3.7 times more Vitamin B2, 3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 kilogram of Canned Tomatoes with Green Chilies has 6.7 times more Calcium, 1.8 times more Potassium, 100.3 times more Sodium and 1.5 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 kg of UNCLE BENS Cooked Parboiled Brown Rice contains 1.4 times more Copper, 2 times more Iron, 3.5 times more Magnesium, 8.6 times more Manganese, 6.9 times more Phosphorus, 23.5 times more Selenium and 5.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of UNCLE BENS Cooked Parboiled Brown Rice contains 9.8 times more Energy, 8.7 times more Carbohydrate and 4.5 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.