Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Wild Rice	Recommended Dietary Allowance
Energy	6.2% 180kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	164% 213g	130g per day for Men 19-50 years
Sugars	34.3% 25g	10% 7.3g	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	18% 13g	2.76% 2g	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	% 12g	% 2g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.3g	g per day for Men 19-50 years
Fiber	18.4% 7g	47.4% 18g	38g per day for Men 19-50 years
Protein	17% 9.5g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	104% 1.35mg	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	32.5% 130μg	65% 260μg	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	253% 228mg	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	37.3% 5.6mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	11% 110mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	134% 1.2mg	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	85% 6.8mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	123% 2.82mg	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	40% 280mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	20% 739g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Cooked Wild Rice:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 2.3 times more Vitamin E and 5.6 times more Vitamin K than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.4 times more Vitamin B1, 4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Wild Rice have similar amounts of Vitamin B5 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Cooked Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cooked Wild Rice:

• Cooked Ripe Red Tomatoes have 3.7 times more Calcium, 2.2 times more Potassium and 1.3 times more Water than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.6 times more Copper, 3.6 times more Magnesium, 2.7 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Selenium and 9.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Wild Rice have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 3.4 times more Sugars and 6.6 times more Fructose than Cooked Wild Rice.
• While Cooked Wild Rice contains 5.6 times more Energy, 47.5 times more Omega 3, 5.3 times more Carbohydrate, 2.6 times more Fiber and 4.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cooked Wild Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.