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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Tomato Puree	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	13.7% 18g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	NA	38g per day for Men 19-50 years
Protein	5.85% 3.27g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	44% 3.53mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	11.3% 79.4mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.68% 136g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Tomato Puree 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 Puree vs Cooked Medium-grain White Rice:

• 7 ounces of Tomato Puree have more Vitamin A, 1.3 times more Vitamin B1, 5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice.
• Both Tomato Puree and Cooked Medium-grain White Rice provide similar amounts of Vitamin B5 per seven ounces.
• 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 Puree 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 Puree vs Cooked Medium-grain White Rice:

• 7 ounces of Tomato Puree have 7.6 times more Copper, 8.9 times more Iron, 1.8 times more Magnesium, 15.1 times more Potassium and 1.3 times more Water than Cooked Medium-grain White Rice.
• While 7 oz of Cooked Medium-grain White Rice contain 2.2 times more Manganese than Canned Tomato Puree.
• Both Tomato Puree and Cooked Medium-grain White Rice contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Cooked Medium-grain White Rice lack sufficient amounts of Potassium
• Both Canned Tomato Puree as well as Cooked Medium-grain White Rice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Medium-grain White Rice contain 3.4 times more Energy, 3.2 times more Carbohydrate and 1.4 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Cooked Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.