Comparing Nutrients in 1 pound Cooked Medium-grain White Rice enriched VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Tomato Paste	Recommended Dietary Allowance
Energy	20.3% 590kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	66% 85.8g	130g per day for Men 19-50 years
Sugars	NA	76.2% 55.2g	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	NA	36.6% 26.5g	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	NA	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	49% 18.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.32mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	75.4% 0.98mg	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	65.8% 263μg	13.6% 54.4μg	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	110% 99mg	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	NA	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Tomato Paste	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	184% 1.66mg	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	84.5% 6.76mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	59.6% 1.37mg	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	24% 168mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.4% 311g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Medium-grain White Rice enriched versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Medium-grain White Rice enriched vs Tomato Paste:

• 1 pound of Cooked Medium-grain White Rice enriched has 2.8 times more Vitamin B1, 2.9 times more Vitamin B5 and 4.8 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, 9.6 times more Vitamin B2, 1.7 times more Vitamin B3, 4.3 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• 1 pound of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Cooked Medium-grain White Rice enriched as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Medium-grain White Rice enriched vs Tomato Paste:

• 1 pound of Cooked Medium-grain White Rice enriched has 1.2 times more Manganese and 1.4 times more Selenium than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 12 times more Calcium, 9.6 times more Copper, 2 times more Iron, 3.2 times more Magnesium, 2.2 times more Phosphorus, 35 times more Potassium, more Sodium and 1.5 times more Zinc than Cooked Medium-grain White Rice enriched.
• 1 pound of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Medium-grain White Rice enriched has 1.6 times more Energy and 1.5 times more Carbohydrate than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 13.7 times more Fiber and 1.8 times more Protein than Cooked Medium-grain White Rice enriched.
• 1 pound of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Cooked Medium-grain White Rice enriched as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.