Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.95% 5.13g	31% 40.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	4.6% 0.37mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cooked Medium-grain White Rice enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Cooked Medium-grain White Rice enriched:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 2.1 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 4.9 times more Vitamin B1, 2.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 6.4 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Cooked Medium-grain White Rice enriched:

• 5 ounces of Canned Tomatoes with Green Chilies have 6.7 times more Calcium, 2.4 times more Copper, 3.7 times more Potassium, more Sodium and 1.4 times more Water than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 5.7 times more Iron, 2.9 times more Manganese, 2.6 times more Phosphorus, 18.8 times more Selenium and 3.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Medium-grain White Rice enriched contain similar levels of Magnesium per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 5 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Medium-grain White Rice enriched contain 8.7 times more Energy, 7.9 times more Carbohydrate and 3.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in five ounces.