Comparing Nutrients in 500 calories Dry instant Long-grain White Rice, enriched VS Stewed Canned Tomatoes

Weight per 500 calories

• Dry instant Long-grain White Rice, enriched: 132g
• Stewed Canned Tomatoes: 1923g

Dry instant Long-grain White Rice, enriched has 14.6 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Dry instant Long-grain White Rice, enriched or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	92% 119g	130g per day for Men 19-50 years
Sugars	0.091% 0.066g	93% 67.7g	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	0.036% 0.026g	50% 36g	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	% 0.026g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0.026g	% 0.38g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	25% 0.33mg	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	90% 362μg	24% 96μg	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	169% 152mg	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	0.35% 0.053mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.9% 29mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	239% 2.15mg	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	104% 8.3mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	49.3% 1.13mg	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	22% 155mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.3% 11g	47.6% 1760g	3700g per day for Men 19-50 years

Dry Instant Long-grain White Rice, Enriched VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry instant Long-grain White Rice, enriched or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Dry instant Long-grain White Rice, enriched vs Stewed Canned Tomatoes:

• 500 calories of Dry instant Long-grain White Rice, enriched have 1.4 times more Vitamin B1 and 3.8 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 18.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.9 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C, 303.3 times more Vitamin E and 350.8 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• 500 calories of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Dry instant Long-grain White Rice, enriched as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dry instant Long-grain White Rice, enriched vs Stewed Canned Tomatoes:

• 500 calories of Dry instant Long-grain White Rice, enriched have 4.2 times more Selenium than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 22.6 times more Calcium, 9.2 times more Copper, 3.1 times more Iron, 12.5 times more Magnesium, 2.5 times more Phosphorus, 112.1 times more Potassium, 323 times more Sodium, 1.7 times more Zinc and 159.7 times more Water than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Stewed Canned Tomatoes contain similar levels of Manganese per 500 calories.
• 500 calories of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1028.9 times more Sugars, 1373.8 times more Fructose, 7.7 times more Fiber and 1.7 times more Protein than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Dry instant Long-grain White Rice, enriched as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.