Comparing Nutrients in 1 pound Tomatoes VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Tomatoes	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	8.14% 1.4g	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	282% 367g	130g per day for Men 19-50 years
Sugars	16.5% 12g	2.06% 1.5g	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	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	% 5.67g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.95g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.13% 4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	158% 2.05mg	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	9.07% 36.3μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	143% 1.3mg	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	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	204% 4.7mg	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	15.6% 109mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Dry parboiled Long-grain White Rice:

• Raw Ripe Red Tomatoes have 1.9 times more Vitamin B9, more Vitamin C, 18 times more Vitamin E and 79 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 6.1 times more Vitamin B1, 2.6 times more Vitamin B2, 8.5 times more Vitamin B3, 7.6 times more Vitamin B5 and 5.7 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Dry parboiled Long-grain White Rice:

• Raw Ripe Red Tomatoes have 1.4 times more Potassium and 9.6 times more Water than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 7.1 times more Calcium, 4.8 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 9.1 times more Manganese, 6.4 times more Phosphorus, more Selenium and 6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 8 times more Sugars and 68.5 times more Fructose than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 20.8 times more Energy, 5.2 times more Fat, 5.7 times more Omega 3, 3.8 times more Omega 6, 20.8 times more Carbohydrate, 1.5 times more Fiber and 8.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dry parboiled Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.