Comparing Nutrients in 500 calories Raw Enriched Short-grain White Rice VS Tomato Powder

Weight per 500 calories

• Raw Enriched Short-grain White Rice: 140g
• Tomato Powder: 166g

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

Discover which food has more nutrients per 500 calories - Raw Enriched Short-grain White Rice or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	95% 124g	130g per day for Men 19-50 years
Sugars	NA	100% 72.7g	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	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	10.3% 3.9g	72% 27.3g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	159% 1427μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.16% 0.067mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	58.2% 0.76mg	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	80.7% 323μg	49.7% 199μg	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	215% 193mg	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	NA	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.3% 80.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Tomato Powder	Recommended Dietary Allowance
Calcium	0.42% 4.2mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	228% 2.05mg	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	74% 5.9mg	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	140% 3.23mg	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	19% 133mg	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	3.12% 106mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	38.3% 21μg	16% 8.77μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.14% 5.07g	3700g per day for Men 19-50 years

Raw Enriched Short-grain White Rice VS Tomato Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raw Enriched Short-grain White Rice or Tomato Powder?

Lets compare vitamin content per 500 calories of Raw Enriched Short-grain White Rice vs Tomato Powder:

• 500 calories of Raw Enriched Short-grain White Rice have 1.6 times more Vitamin B9 than Tomato Powder.
• While 500 kcal of Tomato Powder contain more Vitamin A, 1.9 times more Vitamin B1, 18.8 times more Vitamin B2, 2.6 times more Vitamin B3, 3.5 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin C than Raw Enriched Short-grain White Rice.
• 500 calories of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Enriched Short-grain White Rice as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Raw Enriched Short-grain White Rice vs Tomato Powder:

• 500 calories of Raw Enriched Short-grain White Rice have 2.4 times more Selenium than Tomato Powder.
• While 500 kcal of Tomato Powder contain 65.6 times more Calcium, 7 times more Copper, 1.3 times more Iron, 9.2 times more Magnesium, 2.2 times more Manganese, 3.7 times more Phosphorus, 30.1 times more Potassium, 158.8 times more Sodium and 1.8 times more Zinc than Raw Enriched Short-grain White Rice.
• 500 calories of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Tomato Powder contain 7 times more Fiber and 2.4 times more Protein than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Tomato Powder offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Enriched Short-grain White Rice as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.