Comparing Nutrients in 1 pound Tomato Puree VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Tomato Puree	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	5.94% 172kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	98% 128g	130g per day for Men 19-50 years
Sugars	30.2% 22g	0.31% 0.23g	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	15% 10.8g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	32.4% 0.42mg	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	12.5% 50μg	65.8% 263μg	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	53.4% 48mg	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	59.6% 8.94mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	34.8% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.66% 186μg	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	101% 8.07mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	93% 2.14mg	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	26% 181mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.8% 399g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cooked Regular Long-grain White Rice enriched per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Puree vs Cooked Regular Long-grain White Rice enriched:

• 1 pound of Tomato Puree has more Vitamin A, 6.2 times more Vitamin B2, 1.4 times more Vitamin B6, more Vitamin C, 49.3 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• While 1 lb of Cooked Regular Long-grain White Rice enriched contains 6.5 times more Vitamin B1 and 5.3 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Cooked Regular Long-grain White Rice enriched provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Puree vs Cooked Regular Long-grain White Rice enriched:

• 1 pound of Tomato Puree has 4.2 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 12.5 times more Potassium and 1.3 times more Water than Cooked Regular Long-grain White Rice enriched.
• While 1 lb of Cooked Regular Long-grain White Rice enriched contains 2.8 times more Manganese, 10.7 times more Selenium and 1.4 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Cooked Regular Long-grain White Rice enriched contain similar levels of Phosphorus per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Selenium
• 1 pound of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• Both Canned Tomato Puree as well as Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 96.6 times more Sugars and 4.8 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• While 1 lb of Cooked Regular Long-grain White Rice enriched contains 3.4 times more Energy, 3.1 times more Carbohydrate and 1.6 times more Protein than Canned Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Energy
• 1 pound of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Canned Tomato Puree as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in one pound.