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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Tomato Paste	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	4% 116kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	31% 40.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	11% 6.12g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	5.45% 0.071mg	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	4.25% 17μg	20.6% 82.2μg	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	34.5% 31mg	0% 0mg	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	40.6% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	6% 0.054mg	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	53% 4.22mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	23.2% 0.53mg	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	17% 118mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.63% 97g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Tomato Paste have more Vitamin A, 9.6 times more Vitamin B2, 1.7 times more Vitamin B3, 4.3 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 2.8 times more Vitamin B1, 2.9 times more Vitamin B5 and 4.8 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Canned Tomato Paste as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Paste have 12 times more Calcium, 9.6 times more Copper, 2 times more Iron, 3.2 times more Magnesium, 2.2 times more Phosphorus, 35 times more Potassium, more Sodium and 1.5 times more Zinc than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 1.4 times more Selenium than Canned Tomato Paste.
• Both Tomato Paste and Cooked Medium-grain White Rice enriched contain similar levels of Manganese per five ounces.
• 5 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 13.7 times more Fiber and 1.8 times more Protein than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 1.6 times more Energy and 1.5 times more Carbohydrate than Canned Tomato Paste.
• 5 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Canned Tomato Paste as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in five ounces.