Comparing Nutrients in 1 pound Enriched Regular Long-grain White Rice VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	57% 1656kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	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	NA	38g per day for Men 19-50 years
Protein	57.8% 32.3g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	12.7% 127mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Canned Tomatoes with Green Chilies per 1 lb

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

• 1 pound of Enriched Regular Long-grain White Rice has 16.9 times more Vitamin B1, 2.6 times more Vitamin B2, 6.6 times more Vitamin B3, 6.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 25.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A and more Vitamin C than Enriched Regular Long-grain White Rice.
• 1 pound of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Enriched Regular Long-grain White Rice as well as Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 1 pound of Enriched Regular Long-grain White Rice has 1.4 times more Calcium, 2.4 times more Copper, 16.6 times more Iron, 2.3 times more Magnesium, 8.2 times more Manganese, 8.2 times more Phosphorus, 37.8 times more Selenium and 8.4 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 80.2 times more Sodium and 8.1 times more Water than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Canned Tomatoes with Green Chilies contain similar levels of Potassium per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Regular Long-grain White Rice has 24.3 times more Energy, 22.1 times more Carbohydrate and 10.3 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Enriched Regular Long-grain White Rice as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one pound.