Comparing Nutrients in 1 kilogram Tomato Paste VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Wild Rice	16%	3%	81%

Macro Nutrients

	Tomato Paste	Wild Rice	Recommended Dietary Allowance
Energy	28.3% 820kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	576% 749g	130g per day for Men 19-50 years
Sugars	168% 122g	34.5% 25g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	% 6.7g	g per day for Men 19-50 years
Fiber	108% 41g	163% 62g	38g per day for Men 19-50 years
Protein	77% 43.2g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Wild Rice	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	421% 67.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	301% 3.9mg	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	30% 120μg	238% 950μg	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	243% 219mg	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	287% 43mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Wild Rice	Recommended Dietary Allowance
Calcium	36% 360mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	582% 5.24mg	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	373% 30mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	578% 13.3mg	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	119% 830mg	619% 4330mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	542% 59.6mg	11mg per day for Men 19-50 years
Water	20% 735g	2.1% 77.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Wild Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Wild Rice:

• 1 kilogram of Tomato Paste has 76 times more Vitamin A, more Vitamin C, 5.2 times more Vitamin E and 6 times more Vitamin K than Wild Rice.
• While 1 kg of Raw Wild Rice contains 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 7.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.9 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Wild Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Raw Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Wild Rice:

• 1 kilogram of Tomato Paste has 1.7 times more Calcium, 1.5 times more Iron, 2.4 times more Potassium, 1.9 times more Selenium and 8.4 times more Sodium than Wild Rice.
• While 1 kg of Raw Wild Rice contains 1.4 times more Copper, 4.2 times more Magnesium, 4.4 times more Manganese, 5.2 times more Phosphorus and 9.5 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 4.9 times more Sugars than Wild Rice.
• While 1 kg of Raw Wild Rice contains 4.4 times more Energy, 42.9 times more Omega 3, 2.5 times more Omega 6, 4 times more Carbohydrate, 1.5 times more Fiber and 3.4 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6