Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	4.07% 118kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	9.47% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	89.3% 116g	130g per day for Men 19-50 years
Sugars	22% 16g	1.5% 1.1g	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	11.8% 8.53g	0% 0g	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	% 7.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 1.1g	g per day for Men 19-50 years
Fiber	12% 4.54g	19% 7.26g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	67.3% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	43% 0.56mg	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	5.67% 22.7μg	10.2% 41μg	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	40% 36mg	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	25% 3.76mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	15.4% 154mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	53.4% 0.48mg	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	75.4% 6.03mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	192% 4.4mg	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	13% 91mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.6% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Long-grain Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Cooked Long-grain Brown Rice:

• 1 pound of Stewed Canned Tomatoes has more Vitamin C, 4.9 times more Vitamin E and 12 times more Vitamin K than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 3.9 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, 3.3 times more Vitamin B5, 7.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Cooked Long-grain Brown Rice:

• 1 pound of Stewed Canned Tomatoes has 11.3 times more Calcium, 2.4 times more Iron, 2.4 times more Potassium, 55.3 times more Sodium and 1.3 times more Water than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 3.3 times more Magnesium, 16.5 times more Manganese, 5.2 times more Phosphorus, 9.7 times more Selenium and 4.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Long-grain Brown Rice contain similar levels of Copper per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 1 pound of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 14.7 times more Sugars and more Fructose than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 4.7 times more Energy, 4.8 times more Omega 6, 4.1 times more Carbohydrate, 1.6 times more Fiber and 3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in one pound.