Comparing Nutrients in 7 ounces Cooked parboiled Long-grain White Rice VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Tomatoes	Recommended Dietary Allowance
Energy	8.4% 244kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	7.2% 5.2g	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	0.055% 0.04g	3.75% 2.7g	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	% 0.02g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	7.44% 29.8μg	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	0% 0mg	30.2% 27mg	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	0.13% 0.02mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Tomatoes	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	5.95% 0.48mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	9.84% 0.23mg	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	15.6% 109mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.77% 140g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked parboiled Long-grain White Rice vs Tomatoes:

• Cooked parboiled Long-grain White Rice has 2 times more Vitamin B1, 3.9 times more Vitamin B3, 3.6 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5 times more Vitamin B9, more Vitamin C, 54 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 7 oz.
• Both Cooked parboiled Long-grain White Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked parboiled Long-grain White Rice vs Tomatoes:

• Cooked parboiled Long-grain White Rice has 1.9 times more Calcium, 3.1 times more Manganese, 2.3 times more Phosphorus, more Selenium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.2 times more Potassium and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Ripe Red Tomatoes have similar amounts of Copper, Iron and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked parboiled Long-grain White Rice has 6.8 times more Energy, 5.7 times more Omega 3, 6.7 times more Carbohydrate and 3.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 23.9 times more Sugars, 68.5 times more Fructose and 1.3 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.