Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Tomatoes in Juice with Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	123% 161g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	0.9% 0.65g	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	3.6% 2.6g	0.055% 0.04g	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	% 2.46g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.42g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	62.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	69% 0.9mg	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	3.97% 16μg	128% 510μg	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	27.8% 25mg	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	7.8% 1.17mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	62.6% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	89.3% 2.05mg	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	4.8% 33.7mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Dry parboiled enriched Long-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Dry parboiled enriched Long-grain White Rice:

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, more Vitamin C, 19.7 times more Vitamin E and 26 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While 7 oz of Dry parboiled enriched Long-grain White Rice contain 7.1 times more Vitamin B3, 5.7 times more Vitamin B5, 4.1 times more Vitamin B6 and 32.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Dry parboiled enriched Long-grain White Rice:

• 7 ounces of Tomatoes in Juice with Salt have 57.5 times more Sodium and 9.6 times more Water than Dry parboiled enriched Long-grain White Rice.
• While 7 oz of Dry parboiled enriched Long-grain White Rice contain 2.2 times more Calcium, 5.5 times more Copper, 5.8 times more Iron, 2.7 times more Magnesium, 15.2 times more Manganese, 9 times more Phosphorus, 28.4 times more Selenium and 8.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Dry parboiled enriched Long-grain White Rice contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 7.7 times more Sugars than Dry parboiled enriched Long-grain White Rice.
• While 7 oz of Dry parboiled enriched Long-grain White Rice contain 23.4 times more Energy, 23.3 times more Carbohydrate and 9.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.