Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	287% 373g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	0.31% 0.23g	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	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	% 5.35g	% 0.091g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.091g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	42.6% 0.55mg	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	14.7% 59μg	312% 1247μg	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	115% 103mg	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	17% 2.54mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	5% 50mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	89.2% 0.8mg	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	38.6% 3.1mg	357% 28.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	194% 4.47mg	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	18% 127mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11.6% 428g	1.03% 38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Dry instant Long-grain White Rice, enriched:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 14 times more Vitamin E and 28 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 25.7 times more Vitamin B1, 1.3 times more Vitamin B2, 13.2 times more Vitamin B3, 3.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 21.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Dry instant Long-grain White Rice, enriched:

• Cooked Ripe Red Tomatoes have 8.1 times more Potassium and 11.3 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 2 times more Calcium, 2.4 times more Copper, 9.3 times more Iron, 1.6 times more Magnesium, 9.4 times more Manganese, 4.2 times more Phosphorus, 74.4 times more Selenium and 10.2 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 49.8 times more Sugars and 65.5 times more Fructose than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 21.1 times more Energy, 8.5 times more Omega 3, 4.8 times more Omega 6, 20.5 times more Carbohydrate, 2.7 times more Fiber and 8.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.