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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Enriched Medium-grain White Rice	Tomato Paste	Recommended Dietary Allowance
Energy	56.3% 1633kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	1.4% 0.45g	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	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	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	16.7% 6.35g	49% 18.6g	38g per day for Men 19-50 years
Protein	53.5% 30g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	218% 2.62mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.08mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.6% 0.66mg	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	262% 1048μg	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	3.33% 0.5mg	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

	Enriched Medium-grain White Rice	Tomato Paste	Recommended Dietary Allowance
Calcium	4.1% 41mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	247% 19.8mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	70% 490mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	135% 4599mg	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	18% 268mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	1.6% 58.5g	9% 333g	3700g per day for Men 19-50 years

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

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

• 1 pound of Enriched Medium-grain White Rice has 9.6 times more Vitamin B1, 1.7 times more Vitamin B3, 9.4 times more Vitamin B5 and 19.3 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, 3.2 times more Vitamin B2, 1.5 times more Vitamin B6, more Vitamin C and 39.1 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 Canned Tomato Paste 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 Paste:

• 1 pound of Enriched Medium-grain White Rice has 1.5 times more Iron, 3.6 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Selenium and 1.8 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 4 times more Calcium, 3.3 times more Copper, 11.8 times more Potassium and 59 times more Sodium than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Tomato Paste contain similar levels of Magnesium per one pound.
• 1 pound of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Medium-grain White Rice has 4.4 times more Energy, 4.2 times more Carbohydrate and 1.5 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.9 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.