Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Tomatoes in Juice with Salt	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	287% 373g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	8.2% 5.94g	0.13% 0.091g	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	% 5.62g	% 0.091g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.091g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	42.6% 0.55mg	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	9.07% 36.3μg	312% 1247μg	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	63.5% 57mg	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	18% 2.68mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	15% 150mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	89.2% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	357% 28.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	194% 4.47mg	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	11% 77mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11.6% 430g	1.03% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Dry instant Long-grain White Rice, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Dry instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Dry instant Long-grain White Rice, enriched:

• 1 pound of Tomatoes in Juice with Salt has more Vitamin A, 2 times more Vitamin B2, more Vitamin C, 14.8 times more Vitamin E and 26 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 1.6 times more Vitamin B1, 9.8 times more Vitamin B3, 3.7 times more Vitamin B5 and 34.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Dry instant Long-grain White Rice, enriched provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Dry instant Long-grain White Rice, enriched:

• 1 pound of Tomatoes in Juice with Salt has 1.5 times more Calcium, 7.1 times more Potassium, 11.5 times more Sodium and 11.3 times more Water than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 3.4 times more Copper, 11.1 times more Iron, 1.4 times more Magnesium, 14.5 times more Manganese, 6.9 times more Phosphorus, 53.1 times more Selenium and 11.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 1 pound of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes in Juice with Salt has 51 times more Sugars than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 23.8 times more Energy, 23.7 times more Carbohydrate and 9.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Dry instant Long-grain White Rice, enriched offer comparable quantities of Fiber per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in one pound.