Comparing Nutrients in 7 ounces Raw Medium-grain White Rice VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Raw Medium-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Energy	24.6% 714kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	9.92% 3.77g	38g per day for Men 19-50 years
Protein	23.4% 13g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	19.2% 0.25mg	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	4.47% 18μg	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Medium-grain White Rice	Tomato Puree	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	63.3% 0.57mg	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	20% 1.6mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	14.6% 0.34mg	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	30.6% 214mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Medium-grain White Rice VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Medium-grain White Rice versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Medium-grain White Rice vs Tomato Puree:

• 7 ounces of Raw Medium-grain White Rice have 2.8 times more Vitamin B1 and 3 times more Vitamin B5 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.7 times more Vitamin B2 and more Vitamin C than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice and Tomato Puree provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Raw Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Medium-grain White Rice as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Medium-grain White Rice vs Tomato Puree:

• 7 ounces of Raw Medium-grain White Rice have 1.5 times more Magnesium, 6.5 times more Manganese, 2.7 times more Phosphorus and 3.2 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.6 times more Copper, 2.2 times more Iron, 5.1 times more Potassium and 6.8 times more Water than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice as well as Canned Tomato Puree lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Medium-grain White Rice have 9.5 times more Energy, 8.8 times more Carbohydrate and 4 times more Protein than Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Raw Medium-grain White Rice as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.