Comparing Nutrients in 1 pound Dry parboiled Long-grain White Rice VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Tomatoes	Recommended Dietary Allowance
Energy	58.5% 1696kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.67g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	16.5% 12g	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	8.57% 6.2g	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	% 0.5g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	61% 34g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	17% 68μg	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	69% 62mg	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	0.91% 0.14mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Tomatoes	Recommended Dietary Allowance
Calcium	32.2% 322mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	42% 3.36mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	22.5% 0.52mg	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	99% 694mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	23.2% 789mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.2% 44.7g	11.6% 429g	3700g per day for Men 19-50 years

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

• Dry parboiled Long-grain White Rice has 6.1 times more Vitamin B1, 2.6 times more Vitamin B2, 8.5 times more Vitamin B3, 7.6 times more Vitamin B5 and 5.7 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Vitamin B9, more Vitamin C, 18 times more Vitamin E and 79 times more Vitamin K than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry parboiled Long-grain White Rice vs Tomatoes:

• Dry parboiled Long-grain White Rice has 7.1 times more Calcium, 4.8 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 9.1 times more Manganese, 6.4 times more Phosphorus, more Selenium and 6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Potassium and 9.6 times more Water than Dry parboiled Long-grain White Rice.

Comparison of macro-nutrients per 1 pound:

• Dry parboiled Long-grain White Rice has 20.8 times more Energy, 5.2 times more Fat, 5.7 times more Omega 3, 3.8 times more Omega 6, 20.8 times more Carbohydrate, 1.5 times more Fiber and 8.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8 times more Sugars and 68.5 times more Fructose than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.