Comparing Nutrients in 300 calories Enriched Medium-grain White Rice VS Tomato Powder

Weight per 300 calories

• Enriched Medium-grain White Rice: 83.3g
• Tomato Powder: 99g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Enriched Medium-grain White Rice or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Enriched Medium-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.43% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	60% 43.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.07% 1.17g	43% 16.4g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 856μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	58% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	74.7% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	35% 0.45mg	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	48% 193μg	30% 119μg	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	0% 0mg	129% 116mg	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	0.61% 0.092mg	81% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.4% 48.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Calcium	0.75% 7.5mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	10% 0.092mg	137% 1.23mg	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	45.4% 3.63mg	56.6% 4.53mg	8mg per day for Men 19-50 years
Magnesium	6.94% 29mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	84.3% 1.94mg	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	13% 90mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.7mg	56.3% 1914mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	8.87% 133mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.082% 3.04g	3700g per day for Men 19-50 years

Enriched Medium-grain White Rice VS Tomato Powder Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Medium-grain White Rice or Tomato Powder?

Lets compare vitamin content per 300 calories of Enriched Medium-grain White Rice vs Tomato Powder:

• 300 calories of Enriched Medium-grain White Rice have 1.6 times more Vitamin B9 than Tomato Powder.
• While 300 kcal of Tomato Powder contain more Vitamin A, 1.9 times more Vitamin B1, 18.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin C and 132.8 times more Vitamin E than Enriched Medium-grain White Rice.
• 300 calories of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Enriched Medium-grain White Rice as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Enriched Medium-grain White Rice vs Tomato Powder:

• 300 calories of Enriched Medium-grain White Rice have 2.4 times more Selenium than Tomato Powder.
• While 300 kcal of Tomato Powder contain 22 times more Calcium, 13.4 times more Copper, 6.1 times more Magnesium, 2.1 times more Manganese, 3.3 times more Phosphorus, 26.7 times more Potassium, 159.7 times more Sodium and 1.8 times more Zinc than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Tomato Powder contain similar levels of Iron per 300 calories.
• 300 calories of Enriched Medium-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Tomato Powder contain 14 times more Fiber and 2.3 times more Protein than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Tomato Powder offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Enriched Medium-grain White Rice provide inadequate amounts of Fiber
• Both Enriched Medium-grain White Rice as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.