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Comparing Nutrients in 300 calories Dry parboiled Long-grain White RiceVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Dry parboiled Long-grain White Rice
80.2g
Cooked Ripe Red Tomatoes
1667g

Dry parboiled Long-grain White Rice has 20.8 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Dry parboiled Long-grain White Rice or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Dry parboiled Long-grain White Rice
8%
3%
89%
Cooked Ripe Red Tomatoes
18%
5%
77%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.85%0.83g
Fat
1.9%1.83g
0.83 gvs1.83 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.74%0.24g
Saturated Fat
0.78%0.25g
0.24 gvs0.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.85%0.014g
Omega 3
2.1%0.033g
0.014 gvs0.033 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.44%0.24g
Omega 6
4.1%0.7g
0.24 gvs0.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65g
Carbohydrate
51.4%67g
65 gvs67 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.37%0.26g
Sugars
57.2%41.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.26 gvs41.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.022%0.016g
Fructose
30%22g
≤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]
0.016 gvs22 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g
Glucose
%19.7g
0.088 gvs19.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.17g
Sucrose
%0g
0.17 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.8%1.44g
Fiber
30.7%11.7g
1.44 gvs11.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.8%6.02g
Protein
28.3%16g
6.02 gvs16 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
44.4%400μg
RAE, retinol activity equivalents
NA μgvs400 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg
Vitamin B1
50%0.6mg
Thiamine
0.18 mgvs0.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.1%0.04mg
Vitamin B2
28.2%0.37mg
Riboflavin
0.04 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25.3%4.05mg
Vitamin B3
55.4%8.87mg
Niacin, nicotinic acid, niacinamide
4.05 mgvs8.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.8%0.54mg
Vitamin B5
43%2.15mg
Pantothenic acid
0.54 mgvs2.15 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28%0.36mg
Vitamin B6
101%1.3mg
Pyridoxine
0.36 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.6%6.4μg
Vitamin B9
54%217μg
Folates and Folic Acid
6.4 μgvs217 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
422%380mg
Ascorbic acid
0 mgvs380 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.16%0.024mg
Vitamin E
62.2%9.33mg
Tocopherols and Tocotrienols
0.024 mgvs9.33 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.067%0.08μg
Vitamin K
39%46.7μg
Phytomenadione or phylloquinone
0.08 μgvs46.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.7%57mg
Calcium
18.3%183mg
57 mgvs183 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25.3%0.23mg
Copper
139%1.25mg
0.23 mgvs1.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.4%0.59mg
Iron
142%11.3mg
0.59 mgvs11.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.16%21.7mg
Magnesium
35.7%150mg
21.7 mgvs150 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36%0.83mg
Manganese
76%1.75mg
0.83 mgvs1.75 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.5%123mg
Phosphorus
66.7%467mg
123 mgvs467 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.1%140mg
Potassium
107%3633mg
140 mgvs3633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29%16μg
Selenium
15%8.33μg
16 μgvs8.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.11%1.6mg
Sodium
12.2%183mg
1.6 mgvs183 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.44%0.82mg
Zinc
21.2%2.33mg
0.82 mgvs2.33 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.21%7.9g
Water
42.5%1572g
7.9 gvs1572 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dry parboiled Long-grain White Rice vs Cooked Ripe Red Tomatoes:
Comparing minerals per 300 calories for Dry parboiled Long-grain White Rice vs Cooked Ripe Red Tomatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: