Comparing Nutrients in 5 ounces Long-grain Brown Rice VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	Long-grain Brown Rice	Tomatoes	Recommended Dietary Allowance
Energy	18% 520kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	5.14% 3.73g	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% 0g	2.68% 1.94g	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	% 0g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0.94g	% 0g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.07μg	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	5.3% 21.3μg	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	0% 0mg	21.6% 19.4mg	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	5.67% 0.85mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Tomatoes	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	23% 1.83mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	7.03% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	201% 91μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 441mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Long-grain Brown Rice vs Tomatoes:

• Raw Long-grain Brown Rice has 14.6 times more Vitamin B1, 5 times more Vitamin B2, 10.9 times more Vitamin B3, 11.9 times more Vitamin B5, 6 times more Vitamin B6, 10.6 times more Vitamin B7 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 13.2 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 5 oz.
• Both Raw Long-grain Brown Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Long-grain Brown Rice vs Tomatoes:

• Raw Long-grain Brown Rice has 5.1 times more Copper, 4.8 times more Iron, 10.5 times more Magnesium, 25 times more Manganese, 13 times more Phosphorus, more Selenium and 12.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Raw Ripe Red Tomatoes have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Long-grain Brown Rice has 20.4 times more Energy, 16 times more Fat, 21.1 times more Saturated Fat, 10.7 times more Omega 3, 12.1 times more Omega 6, 19.6 times more Carbohydrate, 3 times more Fiber and 8.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4 times more Sugars and more Fructose than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.