Comparing Nutrients in 5 ounces Enriched Medium-grain White Rice VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Enriched Medium-grain White Rice	Tomato Paste	Recommended Dietary Allowance
Energy	17.6% 510kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	20.6% 27g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	5.22% 2g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	23.6% 0.31mg	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	4.25% 17μg	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	34.5% 31mg	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	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Tomato Paste	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	57.5% 0.52mg	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	77.3% 6.2mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	67.8% 1.56mg	18.6% 0.43mg	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% 153mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Medium-grain White Rice VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched Medium-grain White Rice versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched Medium-grain White Rice vs Tomato Paste:

• 5 ounces of Enriched Medium-grain White Rice have 9.6 times more Vitamin B1, 1.7 times more Vitamin B3, 9.4 times more Vitamin B5 and 19.3 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain more Vitamin A, 3.2 times more Vitamin B2, 1.5 times more Vitamin B6, more Vitamin C and 39.1 times more Vitamin E than Enriched Medium-grain White Rice.
• 5 ounces of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Enriched Medium-grain White Rice as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enriched Medium-grain White Rice vs Tomato Paste:

• 5 ounces of Enriched Medium-grain White Rice have 1.5 times more Iron, 3.6 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Selenium and 1.8 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 4 times more Calcium, 3.3 times more Copper, 11.8 times more Potassium and 59 times more Sodium than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Tomato Paste contain similar levels of Magnesium per five ounces.
• 5 ounces of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Medium-grain White Rice have 4.4 times more Energy, 4.2 times more Carbohydrate and 1.5 times more Protein than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.9 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in five ounces.