Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	NA	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	118% 154g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Chinese restaurant steamed 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	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	7.68% 0.1mg	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	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	5% 50mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	24% 0.22mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	88.4% 2.03mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	2.67% 91mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	11.6% 428g	7.66% 283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Chinese restaurant steamed white Rice:

• Cooked Ripe Red Tomatoes have 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• Both Cooked Ripe Red Tomatoes and Chinese restaurant steamed white Rice have similar amounts of Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Chinese restaurant steamed white Rice:

• Cooked Ripe Red Tomatoes have 2.2 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 10.9 times more Potassium and 1.5 times more Water than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 4.3 times more Manganese and 4.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Chinese restaurant steamed white Rice have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Chinese restaurant steamed white Rice contains 8.4 times more Energy, 8.4 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.