Comparing Nutrients in 7 ounces Tomato Paste VS Cooked Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Tomato Paste	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	5.6% 163kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	16% 11.6g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	NA	38g per day for Men 19-50 years
Protein	15.3% 8.57g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	7.63% 0.099mg	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	5.95% 24μg	0.99% 3.97μg	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	48.3% 43.5mg	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	57% 8.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	8.38% 0.075mg	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	74% 5.9mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	32.5% 0.75mg	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	23.5% 165mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cooked Medium-grain White Rice per 7 oz

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

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

• 7 ounces of Tomato Paste have more Vitamin A, 3 times more Vitamin B1, 9.6 times more Vitamin B2, 7.7 times more Vitamin B3, 4.3 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice.
• While 7 oz of Cooked Medium-grain White Rice contain 2.9 times more Vitamin B5 than Canned Tomato Paste.
• 7 ounces of Cooked Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Canned Tomato Paste as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Cooked Medium-grain White Rice:

• 7 ounces of Tomato Paste have 12 times more Calcium, 9.6 times more Copper, 14.9 times more Iron, 3.2 times more Magnesium, 2.2 times more Phosphorus, 35 times more Potassium, more Sodium and 1.5 times more Zinc than Cooked Medium-grain White Rice.
• Both Tomato Paste and Cooked Medium-grain White Rice contain similar levels of Manganese per seven ounces.
• 7 ounces of Cooked Medium-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 1.8 times more Protein than Cooked Medium-grain White Rice.
• While 7 oz of Cooked Medium-grain White Rice contain 1.6 times more Energy and 1.5 times more Carbohydrate than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Cooked Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.