Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	2.35% 68kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.23% 0.21g	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	100% 130g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	3.6% 1.36g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Medium-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	13% 0.15mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	52% 8.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	17.4% 0.23mg	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	65.8% 263μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	9.07% 91mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	19% 0.17mg	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	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	74.3% 1.7mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11.6% 427g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cooked Medium-grain White Rice enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Cooked Medium-grain White Rice enriched 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 Cooked Medium-grain White Rice enriched:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A, 2.1 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While 1 lb of Cooked Medium-grain White Rice enriched contains 4.9 times more Vitamin B1, 2.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 6.4 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Cooked Medium-grain White Rice enriched:

• 1 pound of Canned Tomatoes with Green Chilies has 6.7 times more Calcium, 2.4 times more Copper, 3.7 times more Potassium, more Sodium and 1.4 times more Water than Cooked Medium-grain White Rice enriched.
• While 1 lb of Cooked Medium-grain White Rice enriched contains 5.7 times more Iron, 2.9 times more Manganese, 2.6 times more Phosphorus, 18.8 times more Selenium and 3.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Medium-grain White Rice enriched contain similar levels of Magnesium per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 pound of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Medium-grain White Rice enriched contains 8.7 times more Energy, 7.9 times more Carbohydrate and 3.4 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 Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in one pound.