Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	14% 18g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	14.5% 10.5g	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	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.95% 0.077mg	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	6.45% 25.8μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52% 1.25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14% 83.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	2.2% 22mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	8.16% 0.073mg	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	17% 1.35mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	24.3% 0.56mg	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	7.94% 55.6mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Unsweetened Rice Milk per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Unsweetened Rice Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Unsweetened Rice Milk:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Unsweetened Rice Milk.
• While 7 oz of Unsweetened Rice Milk contain 2.6 times more Vitamin A, 6.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unsweetened Rice Milk provide similar amounts of Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 7 ounces of Unsweetened Rice Milk have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Unsweetened Rice Milk:

• 7 ounces of Cooked Ripe Red Tomatoes have 2 times more Copper, 3.4 times more Iron and 8.1 times more Potassium than Unsweetened Rice Milk.
• While 7 oz of Unsweetened Rice Milk contain 10.7 times more Calcium, 2.7 times more Manganese, 2 times more Phosphorus, 4.4 times more Selenium and 3.5 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unsweetened Rice Milk contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Selenium
• 7 ounces of Unsweetened Rice Milk lack sufficient amounts of Potassium
• Both Cooked Ripe Red Tomatoes as well as Unsweetened Rice Milk lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Unsweetened Rice Milk contain 2.3 times more Carbohydrate and 2.1 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Unsweetened Rice Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in seven ounces.