Comparing Nutrients in 5 ounces Tomatoes VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Rice Bran	12%	43%	45%

Macro Nutrients

	Tomatoes	Rice Bran	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	15.4% 448kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	54% 70.4g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	1.76% 1.28g	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	2.68% 1.94g	0.39% 0.28g	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	% 1.77g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.71g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Rice Bran	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	301% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	210% 10.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	444% 5.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	22.3% 89.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	46.5% 6.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Rice Bran	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	876% 20mg	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	4.86% 34mg	340% 2377mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	62% 2105mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40.2% 22μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	78% 8.56mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.23% 8.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Rice Bran:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 4.2 times more Vitamin K than Crude Rice Bran.
• While Crude Rice Bran contains 74.4 times more Vitamin B1, 14.9 times more Vitamin B2, 57.2 times more Vitamin B3, 83 times more Vitamin B5, 50.9 times more Vitamin B6, 4.2 times more Vitamin B9 and 9.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crude Rice Bran have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Rice Bran:

• Raw Ripe Red Tomatoes have 15.4 times more Water than Crude Rice Bran.
• While Crude Rice Bran contains 5.7 times more Calcium, 12.3 times more Copper, 68.7 times more Iron, 71 times more Magnesium, 124.6 times more Manganese, 69.9 times more Phosphorus, 6.3 times more Potassium, more Selenium and 35.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 2.9 times more Sugars and 6.9 times more Fructose than Crude Rice Bran.
• While Crude Rice Bran contains 17.6 times more Energy, 104.3 times more Fat, 149 times more Saturated Fat, 105.3 times more Omega 3, 89.3 times more Omega 6, 12.8 times more Carbohydrate, 17.5 times more Fiber and 15.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crude Rice Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.