Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	43% 56g	130g per day for Men 19-50 years
Sugars	9.63% 7g	0.14% 0.099g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	14% 0.18mg	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	2.5% 9.92μg	28.8% 115μg	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	17.4% 15.7mg	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	11% 1.65mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.04% 81.6μg	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	33% 2.64mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	40.7% 0.94mg	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	5.67% 39.7mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	2.04% 69.5mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Regular Long-grain White Rice enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Cooked Regular Long-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Cooked Regular Long-grain White Rice enriched:

• 7 ounces of Stewed Canned Tomatoes have 2.7 times more Vitamin B2, more Vitamin C, 20.8 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• While 7 oz of Cooked Regular Long-grain White Rice enriched contain 3.5 times more Vitamin B1, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 5.5 times more Vitamin B6 and 11.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Cooked Regular Long-grain White Rice enriched:

• 7 ounces of Stewed Canned Tomatoes have 3.4 times more Calcium, 1.6 times more Copper, 5.9 times more Potassium, 221 times more Sodium and 1.3 times more Water than Cooked Regular Long-grain White Rice enriched.
• While 7 oz of Cooked Regular Long-grain White Rice enriched contain 8 times more Manganese, 2.2 times more Phosphorus, 12.5 times more Selenium and 2.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Regular Long-grain White Rice enriched contain similar levels of Iron and Magnesium per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 70.4 times more Sugars and 2.5 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• While 7 oz of Cooked Regular Long-grain White Rice enriched contain 5 times more Energy, 4.6 times more Carbohydrate and 3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• 7 ounces of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.