Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Raw Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	277% 360g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	7.7% 4.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	50.6% 0.66mg	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	5% 50mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	55.4% 0.5mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	217% 5mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	11.6% 428g	1.6% 58.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Raw Medium-grain White Rice:

• Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B9 and more Vitamin C than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 10.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Raw Medium-grain White Rice:

• Cooked Ripe Red Tomatoes have 1.2 times more Calcium, 2.5 times more Potassium and 7.3 times more Water than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.5 times more Copper, 3.9 times more Magnesium, 10.5 times more Manganese, 3.9 times more Phosphorus and 8.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Medium-grain White Rice have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Medium-grain White Rice contains 20 times more Energy, 13.5 times more Omega 3, 19.8 times more Carbohydrate and 7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.