Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Tomatoes in Juice with Salt	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	118% 154g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	7.68% 0.1mg	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	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	15% 150mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	24% 0.22mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	88.4% 2.03mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	11.6% 430g	7.66% 283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Chinese restaurant steamed white Rice:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 35.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Chinese restaurant steamed white Rice:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 6.6 times more Calcium, 1.5 times more Iron, 2 times more Magnesium, 9.6 times more Potassium, 23 times more Sodium and 1.5 times more Water than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 6.6 times more Manganese, 1.9 times more Phosphorus and 5.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Chinese restaurant steamed white Rice have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.1 times more Fiber than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 9.4 times more Energy, 9.8 times more Carbohydrate and 4.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.