Comparing Nutrients in 100 grams Tomato Paste VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Tomato Paste	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	2.83% 82kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	61% 79.3g	130g per day for Men 19-50 years
Sugars	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	11% 0.15mg	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% 12μg	57.8% 231μg	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	24.3% 22mg	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	28.7% 4.3mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	12.2% 0.11mg	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	37.3% 2.98mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	48% 1.1mg	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	12% 83mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	2% 73.5g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Enriched Medium-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Enriched Medium-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Enriched Medium-grain White Rice:

• 100 grams of Tomato Paste have more Vitamin A, 3.2 times more Vitamin B2, 1.5 times more Vitamin B6, more Vitamin C and 39.1 times more Vitamin E than Enriched Medium-grain White Rice.
• While 100 g of Enriched Medium-grain White Rice contain 9.6 times more Vitamin B1, 1.7 times more Vitamin B3, 9.4 times more Vitamin B5 and 19.3 times more Vitamin B9 than Canned Tomato Paste.
• 100 grams of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Enriched Medium-grain White Rice:

• 100 grams of Tomato Paste have 4 times more Calcium, 3.3 times more Copper, 11.8 times more Potassium and 59 times more Sodium than Enriched Medium-grain White Rice.
• While 100 g of Enriched Medium-grain White Rice contain 1.5 times more Iron, 3.6 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Selenium and 1.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Enriched Medium-grain White Rice contain similar levels of Magnesium per 100 grams.
• 100 grams of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 2.9 times more Fiber than Enriched Medium-grain White Rice.
• While 100 g of Enriched Medium-grain White Rice contain 4.4 times more Energy, 4.2 times more Carbohydrate and 1.5 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.