Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	1.27% 37kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.97% 3.35g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	6.43% 0.084mg	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	1.77% 7.1μg	21% 83.6μg	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	12.4% 11mg	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	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	11.3% 0.1mg	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	23.6% 1.9mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	22% 0.51mg	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	4.05% 28.3mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Short-grain White Rice enriched per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Cooked Short-grain White Rice enriched:

• 5 ounces of Stewed Canned Tomatoes have 2.2 times more Vitamin B2 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 5 oz of Cooked Short-grain White Rice enriched contain 3.6 times more Vitamin B1, 2.1 times more Vitamin B3, 3.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 11.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Cooked Short-grain White Rice enriched:

• 5 ounces of Stewed Canned Tomatoes have 34 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium, 8 times more Potassium, more Sodium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• While 5 oz of Cooked Short-grain White Rice enriched contain 6.1 times more Manganese, 1.7 times more Phosphorus, 12.5 times more Selenium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Short-grain White Rice enriched contain similar levels of Iron per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 5 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Short-grain White Rice enriched contain 5 times more Energy, 4.6 times more Carbohydrate and 2.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in five ounces.