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

Macros Ratio

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

Macro Nutrients

	Tomato Paste	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	13% 372kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	277% 360g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	35% 19.6g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	218% 2.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	50.6% 0.66mg	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	13.6% 54.4μg	262% 1048μg	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	110% 99mg	0% 0mg	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	130% 19.5mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	55.4% 0.5mg	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	169% 13.5mg	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	217% 5mg	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	53.8% 376mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	9% 333g	1.6% 58.5g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Tomato Paste has 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.
• While 1 lb of Enriched Medium-grain White Rice contains 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 Canned Tomato Paste.
• 1 pound of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

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