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

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Tomato Powder	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	20.7% 599kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	121% 157g	130g per day for Men 19-50 years
Sugars	120% 87g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	86% 32.7g	NA	38g per day for Men 19-50 years
Protein	45.7% 25.6g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	190% 1711μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.46mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	22% 0.29mg	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	59.5% 238μg	4.47% 18μg	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	257% 232mg	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	162% 24.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.7% 97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	33% 329mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	24.3% 0.22mg	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	113% 9.05mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	95% 2.2mg	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	83.6% 585mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	112% 3824mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	NA	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	0.69% 25.6g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Tomato Powder have 13 times more Vitamin B1, 15.9 times more Vitamin B2, 5.7 times more Vitamin B3, 2.8 times more Vitamin B5, 3.2 times more Vitamin B6, 13.3 times more Vitamin B9 and more Vitamin C than Raw Medium-grain White Rice.
• 7 ounces of Raw Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Tomato Powder as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomato Powder have 18.4 times more Calcium, 11.3 times more Copper, 5.7 times more Iron, 5.1 times more Magnesium, 1.8 times more Manganese, 2.7 times more Phosphorus, 22.4 times more Potassium, 134 times more Sodium and 1.5 times more Zinc than Raw Medium-grain White Rice.
• 7 ounces of Raw Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Powder have 2 times more Protein than Raw Medium-grain White Rice.
• Both Tomato Powder and Raw Medium-grain White Rice offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Tomato Powder as well as Raw Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.