Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	5.17% 150kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	4.94% 1.58g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	7.53% 1.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	610% 793g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	37% 14g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Enriched Medium-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	28.3% 0.34mg	482% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	268% 13.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	112% 1.45mg	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	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	69% 62mg	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	NA	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	20% 200mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	122% 1.1mg	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	545% 43.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	478% 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	20% 140mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	25.5% 942g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Enriched Medium-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Enriched Medium-grain White 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 Enriched Medium-grain White Rice:

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A and more Vitamin C than Enriched Medium-grain White Rice.
• While 1 kg of Enriched Medium-grain White Rice contains 17 times more Vitamin B1, 2.5 times more Vitamin B2, 8 times more Vitamin B3, 9.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 25.7 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Enriched Medium-grain White Rice:

• 1 kilogram of Canned Tomatoes with Green Chilies has 2.2 times more Calcium, 1.2 times more Potassium, 401 times more Sodium and 7.3 times more Water than Enriched Medium-grain White Rice.
• While 1 kg of Enriched Medium-grain White Rice contains 16.8 times more Iron, 3.2 times more Magnesium, 8.3 times more Manganese, 7.7 times more Phosphorus, 37.8 times more Selenium and 8.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Enriched Medium-grain White Rice contain similar levels of Copper per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Enriched Medium-grain White Rice contains 24 times more Energy, 21.9 times more Carbohydrate and 9.6 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 Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.