Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Cooked Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Short-grain White Rice	Recommended Dietary Allowance
Energy	4.07% 118kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	1.1% 0.19g	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	100% 130g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	20.6% 0.27mg	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	2.27% 9.07μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Short-grain White Rice	Recommended Dietary Allowance
Calcium	15.4% 154mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	36.3% 0.33mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	70.4% 1.6mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Short-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Cooked Short-grain White 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 Short-grain White Rice:

• 1 pound of Stewed Canned Tomatoes has 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin C than Cooked Short-grain White Rice.
• While 1 lb of Cooked Short-grain White Rice contains 3.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 1 pound of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Short-grain White Rice have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Cooked Short-grain White Rice:

• 1 pound of Stewed Canned Tomatoes has 34 times more Calcium, 1.6 times more Copper, 6.7 times more Iron, 1.5 times more Magnesium, 8 times more Potassium, more Sodium and 1.3 times more Water than Cooked Short-grain White Rice.
• While 1 lb of Cooked Short-grain White Rice contains 6.1 times more Manganese, 1.7 times more Phosphorus and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 1 pound of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Short-grain White Rice contains 5 times more Energy, 4.6 times more Carbohydrate and 2.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.