Comparing Nutrients in 1 pound Tomatoes VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Tomatoes	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	73.6% 96g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.13% 4g	16.4% 9.16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Glutinous White Rice	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	8.22% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	1.13% 4.54μg	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	69% 62mg	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	16.3% 2.45mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	51.7% 1.2mg	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	15.6% 109mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	1.33% 45.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.6% 429g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cooked Glutinous White Rice:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B6, 15 times more Vitamin B9, more Vitamin C, 13.5 times more Vitamin E and more Vitamin K than Cooked Glutinous White Rice.
• While Cooked Glutinous White Rice contain 2.4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cooked Glutinous White Rice:

• Raw Ripe Red Tomatoes have 5 times more Calcium, 1.2 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 3 times more Phosphorus, 23.7 times more Potassium and 1.2 times more Water than Cooked Glutinous White Rice.
• While Cooked Glutinous White Rice contain 2.3 times more Manganese, more Selenium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 52.6 times more Sugars than Cooked Glutinous White Rice.
• While Cooked Glutinous White Rice contain 5.4 times more Energy, 5.4 times more Carbohydrate and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Glutinous White Rice have similar amounts of Fiber per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cooked Glutinous White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.