Comparing Nutrients in 5 ounces Enriched Regular Long-grain White Rice VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	18% 517kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	6.9% 5g	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	0.039% 0.028g	3.68% 2.66g	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	% 0.028g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.028g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	18% 10g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	1.85% 0.024mg	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	82% 327μg	1.77% 7.1μg	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	12.4% 11mg	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	1.04% 0.16mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	17.6% 0.16mg	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	76.4% 6.1mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	3.64% 0.084mg	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	23.3% 163mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Enriched Regular Long-grain White Rice vs Stewed Canned Tomatoes:

• Enriched Regular Long-grain White Rice has 12.5 times more Vitamin B1, 1.4 times more Vitamin B2, 5.9 times more Vitamin B3, 8.9 times more Vitamin B5, 9.6 times more Vitamin B6 and 46.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 7.5 times more Vitamin E and 24 times more Vitamin K than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Enriched Regular Long-grain White Rice vs Stewed Canned Tomatoes:

• Enriched Regular Long-grain White Rice has 2 times more Copper, 3.2 times more Iron, 2.1 times more Magnesium, 18.4 times more Manganese, 5.8 times more Phosphorus, 25.2 times more Selenium and 6.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Potassium, 44.2 times more Sodium and 7.9 times more Water than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Enriched Regular Long-grain White Rice has 14 times more Energy, 10.3 times more Omega 3, 12.9 times more Carbohydrate, 1.3 times more Fiber and 7.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 29.3 times more Sugars and 94 times more Fructose than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.