Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	2.35% 68kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	279% 363g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	NA	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	NA	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	NA	15.5% 5.9g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	57.8% 32.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	57.2% 0.74mg	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	10.2% 41μg	262% 1048μg	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	31.2% 28mg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	9.07% 91mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	111% 1mg	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	14.7% 1.18mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	215% 4.94mg	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	9.07% 63.5mg	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	11.6% 427g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Enriched Regular Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Enriched Regular Long-grain White Rice:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A and more Vitamin C than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 16.9 times more Vitamin B1, 2.6 times more Vitamin B2, 6.6 times more Vitamin B3, 6.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 25.7 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Enriched Regular Long-grain White Rice:

• 1 pound of Canned Tomatoes with Green Chilies has 80.2 times more Sodium and 8.1 times more Water than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 1.4 times more Calcium, 2.4 times more Copper, 16.6 times more Iron, 2.3 times more Magnesium, 8.2 times more Manganese, 8.2 times more Phosphorus, 37.8 times more Selenium and 8.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Enriched Regular Long-grain White Rice contain similar levels of Potassium per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Enriched Regular Long-grain White Rice contains 24.3 times more Energy, 22.1 times more Carbohydrate and 10.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.