Comparing Nutrients in 7 ounces Dry instant Long-grain White Rice, enriched VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	26% 754kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 163g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	6.98% 5.06g	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	3.6% 2.6g	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	% 0.04g	% 2.46g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.84mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	17% 0.22mg	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	136% 546μg	3.97% 16μg	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	27.8% 25mg	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	0.53% 0.079mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	156% 12.5mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	5.87% 0.13mg	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	33.5% 234mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	134% 74μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry instant Long-grain White Rice, enriched versus 7 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry instant Long-grain White Rice, enriched vs Tomatoes in Juice with Salt:

• 7 ounces of Dry instant Long-grain White Rice, enriched have 1.6 times more Vitamin B1, 9.8 times more Vitamin B3, 3.7 times more Vitamin B5 and 34.4 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 2 times more Vitamin B2, more Vitamin C, 14.8 times more Vitamin E and 26 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Tomatoes in Juice with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry instant Long-grain White Rice, enriched as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry instant Long-grain White Rice, enriched vs Tomatoes in Juice with Salt:

• 7 ounces of Dry instant Long-grain White Rice, enriched have 3.4 times more Copper, 11.1 times more Iron, 1.4 times more Magnesium, 14.5 times more Manganese, 6.9 times more Phosphorus, 53.1 times more Selenium and 11.9 times more Zinc than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Calcium, 7.1 times more Potassium, 11.5 times more Sodium and 11.3 times more Water than Dry instant Long-grain White Rice, enriched.
• 7 ounces of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry instant Long-grain White Rice, enriched have 23.8 times more Energy, 23.7 times more Carbohydrate and 9.9 times more Protein than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 51 times more Sugars than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Tomatoes in Juice with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Dry instant Long-grain White Rice, enriched as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.