Comparing Nutrients in 1 pound Enriched Regular Long-grain White Rice VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Energy	57% 1656kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	261% 339g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	275% 199g	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	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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	197% 75g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	159% 2.07mg	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	262% 1048μg	136% 544μg	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	588% 529mg	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	3.33% 0.5mg	370% 55.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Calcium	12.7% 127mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	625% 5.63mg	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	244% 19.5mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	385% 8.85mg	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	74.5% 522mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	257% 8741mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Tomato Powder per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Regular Long-grain White Rice versus 1 lb of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Enriched Regular Long-grain White Rice vs Tomato Powder:

• 1 pound of Enriched Regular Long-grain White Rice has 1.9 times more Vitamin B9 than Tomato Powder.
• While 1 lb of Tomato Powder contains more Vitamin A, 1.6 times more Vitamin B1, 15.5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C, 111.4 times more Vitamin E and 488 times more Vitamin K than Enriched Regular Long-grain White Rice.
• 1 pound of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Enriched Regular Long-grain White Rice as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Enriched Regular Long-grain White Rice vs Tomato Powder:

• 1 pound of Enriched Regular Long-grain White Rice has 2.8 times more Selenium than Tomato Powder.
• While 1 lb of Tomato Powder contains 5.9 times more Calcium, 5.6 times more Copper, 7.1 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 16.8 times more Potassium, 26.8 times more Sodium and 1.6 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Tomato Powder contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Regular Long-grain White Rice has 1.2 times more Energy than Tomato Powder.
• While 1 lb of Tomato Powder contains 365.8 times more Sugars, 12.7 times more Fiber and 1.8 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Tomato Powder offer comparable quantities of Carbohydrate per one pound.
• Both Enriched Regular Long-grain White Rice as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in one pound.