Comparing Nutrients in 1 pound Cooked parboiled Long-grain White Rice VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	19.2% 558kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	14% 18g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	15.6% 11.3g	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	0.13% 0.091g	8.2% 5.94g	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	% 0.045g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	23.6% 13g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	27.6% 0.36mg	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	3.4% 13.6μg	14.7% 59μg	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	0% 0mg	115% 103mg	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	0.3% 0.045mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	8.6% 86mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	37.8% 0.34mg	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	13.6% 1.1mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	20.7% 0.48mg	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	35.6% 249mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.63% 319g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked parboiled Long-grain White Rice vs Cooked Ripe Red Tomatoes:

• Cooked parboiled Long-grain White Rice has 2.1 times more Vitamin B1, 4.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 2 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.3 times more Vitamin B9, more Vitamin C, 56 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked parboiled Long-grain White Rice vs Cooked Ripe Red Tomatoes:

• Cooked parboiled Long-grain White Rice has 1.7 times more Calcium, 3.4 times more Manganese, 2 times more Phosphorus, 18.6 times more Selenium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Iron, 3.9 times more Potassium and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Ripe Red Tomatoes have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked parboiled Long-grain White Rice has 6.8 times more Energy, 8.5 times more Omega 3, 6.5 times more Carbohydrate, 1.3 times more Fiber and 3.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 22.6 times more Sugars and 65.5 times more Fructose than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.