Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Brown Rice	Recommended Dietary Allowance
Energy	0.62% 18kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	58.6% 76g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Brown Rice	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	39% 0.51mg	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	3.25% 13μg	5% 20μg	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	25.3% 23mg	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	3.73% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Brown Rice	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	30.8% 0.28mg	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	8.5% 0.68mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	163% 3.74mg	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% 28mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Brown Rice per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Ripe Red Tomatoes versus 100 g of Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Brown Rice:

• 100 grams of Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Brown Rice.
• While 100 g of Raw Medium-grain Brown Rice contain 11.5 times more Vitamin B1, 2 times more Vitamin B2, 8.1 times more Vitamin B3, 11.6 times more Vitamin B5, 6.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 100 grams of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 100 grams of Brown Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Brown Rice:

• 100 grams of Cooked Ripe Red Tomatoes have 7.6 times more Water than Brown Rice.
• While 100 g of Raw Medium-grain Brown Rice contain 3 times more Calcium, 3.7 times more Copper, 2.6 times more Iron, 15.9 times more Magnesium, 35.6 times more Manganese, 9.4 times more Phosphorus and 14.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Brown Rice contain similar levels of Potassium per 100 grams.
• 100 grams of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Medium-grain Brown Rice contain 20.1 times more Energy, 24.4 times more Fat, 20.5 times more Omega 3, 21.9 times more Omega 6, 19 times more Carbohydrate, 4.9 times more Fiber and 7.9 times more Protein than Cooked Ripe Red Tomatoes.
• 100 grams of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein