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

Macros Ratio

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

Macro Nutrients

	Tomato Puree	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	13.7% 18g	121% 157g	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	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	5.46% 22μg	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	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	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	44% 3.53mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	11.3% 79.4mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	5% 171mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.69% 25.6g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Tomato Puree have 1.7 times more Vitamin B2, 1.2 times more Vitamin B9 and more Vitamin C than Raw Medium-grain White Rice.
• While 7 oz of Raw Medium-grain White Rice contain 2.8 times more Vitamin B1 and 3 times more Vitamin B5 than Canned Tomato Puree.
• Both Tomato Puree and Raw Medium-grain White Rice provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Raw Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Canned Tomato Puree 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 Puree vs Raw Medium-grain White Rice:

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

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Medium-grain White Rice contain 9.5 times more Energy, 8.8 times more Carbohydrate and 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 Raw Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.