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

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Energy	57% 1656kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	44% 0.57mg	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	12.5% 50μg	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	53.4% 48mg	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	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Calcium	12.7% 127mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	145% 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	244% 19.5mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	33.3% 0.77mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	10.8% 399g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Enriched Regular Long-grain White Rice versus 1 lb of Tomato Puree 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 Puree:

• 1 pound of Enriched Regular Long-grain White Rice has 23 times more Vitamin B1, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 21 times more Vitamin B9 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, 1.6 times more Vitamin B2, more Vitamin C, 17.9 times more Vitamin E and 34 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 Canned Tomato Puree 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 Puree:

• 1 pound of Enriched Regular Long-grain White Rice has 1.6 times more Calcium, 2.4 times more Iron, 6.4 times more Manganese, 2.9 times more Phosphorus, 21.6 times more Selenium and 3 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.3 times more Copper, 3.8 times more Potassium and 7.6 times more Water than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Tomato Puree contain similar levels of Magnesium per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Regular Long-grain White Rice has 9.6 times more Energy, 8.9 times more Carbohydrate and 4.3 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 40.3 times more Sugars, 119 times more Fructose and 1.5 times more Fiber than Enriched Regular Long-grain White Rice.
• 1 pound of Tomato Puree provide inadequate amounts of Energy
• Both Enriched Regular Long-grain White Rice as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in one pound.