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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Tomatoes	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	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	0.67% 0.11g	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	4.24% 5.5g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	NA	38g per day for Men 19-50 years
Protein	2.23% 1.25g	5.97% 3.35g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Short-grain White Rice enriched	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	19.4% 0.23mg	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	5.26% 0.84mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	6.43% 0.084mg	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	11.3% 0.1mg	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	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	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	3.62% 134g	2.63% 97g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 4.4 times more Vitamin B1, 2.5 times more Vitamin B3, 4.5 times more Vitamin B5 and 3.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Ripe Red Tomatoes have 10 times more Calcium, 1.4 times more Magnesium, 9.1 times more Potassium and 1.4 times more Water than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 5.4 times more Iron, 3.1 times more Manganese, 1.4 times more Phosphorus, more Selenium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Short-grain White Rice enriched have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Short-grain White Rice enriched contains 7.2 times more Energy, 7.4 times more Carbohydrate and 2.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.