Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	121% 157g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	115% 458μg	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	50.3% 45.2mg	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	7.4% 1.1mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	17% 1.35mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.69% 25.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Enriched Medium-grain White Rice:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 5.1 times more Vitamin E than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 16.1 times more Vitamin B1, 2.2 times more Vitamin B2, 9.6 times more Vitamin B3, 10.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 17.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Enriched Medium-grain White Rice:

• Cooked Ripe Red Tomatoes have 1.2 times more Calcium, 2.5 times more Potassium and 7.3 times more Water than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 1.5 times more Copper, 6.4 times more Iron, 3.9 times more Magnesium, 10.5 times more Manganese, 3.9 times more Phosphorus, 30.2 times more Selenium and 8.3 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Enriched Medium-grain White Rice contains 20 times more Energy, 13.5 times more Omega 3, 19.8 times more Carbohydrate, 2 times more Fiber and 7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Enriched Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.