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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Enriched Medium-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Energy	56.3% 1633kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	277% 360g	261% 339g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	197% 75g	38g per day for Men 19-50 years
Protein	53.5% 30g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-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% 2.62mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.08mg	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.6% 0.66mg	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	NA	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Calcium	4.1% 41mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	247% 19.8mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	70% 490mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	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	0.3% 4.54mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	1.6% 58.5g	0.38% 14g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Enriched Medium-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 Medium-grain White Rice vs Tomato Powder:

• 1 pound of Enriched Medium-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, 15.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C and 111.4 times more Vitamin E than Enriched Medium-grain White Rice.
• 1 pound of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Enriched Medium-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 Medium-grain White Rice vs Tomato Powder:

• 1 pound of Enriched Medium-grain White Rice has 2.8 times more Selenium than Tomato Powder.
• While 1 lb of Tomato Powder contains 18.4 times more Calcium, 11.3 times more Copper, 5.1 times more Magnesium, 1.8 times more Manganese, 2.7 times more Phosphorus, 22.4 times more Potassium, 134 times more Sodium and 1.5 times more Zinc than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Tomato Powder contain similar levels of Iron per one pound.
• 1 pound of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Tomato Powder contains 11.8 times more Fiber and 2 times more Protein than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Tomato Powder offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Enriched Medium-grain White Rice as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in one pound.