Comparing Nutrients in 1 kilogram Tomatoes VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Wild Rice	16%	3%	81%

Macro Nutrients

	Tomatoes	Wild Rice	Recommended Dietary Allowance
Energy	6.2% 180kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	30% 39g	576% 749g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 6.7g	g per day for Men 19-50 years
Fiber	31.6% 12g	163% 62g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Wild Rice	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	421% 67.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	301% 3.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Wild Rice	Recommended Dietary Allowance
Calcium	10% 100mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	582% 5.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	619% 4330mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	542% 59.6mg	11mg per day for Men 19-50 years
Water	25.5% 945g	2.1% 77.6g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, more Vitamin C and 4.2 times more Vitamin K than Raw Wild Rice.
• While Raw Wild Rice contains 3.1 times more Vitamin B1, 13.8 times more Vitamin B2, 11.3 times more Vitamin B3, 12 times more Vitamin B5, 4.9 times more Vitamin B6, 6.3 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Wild Rice:

• Raw Ripe Red Tomatoes have 12.2 times more Water than Raw Wild Rice.
• While Raw Wild Rice contains 2.1 times more Calcium, 8.9 times more Copper, 7.3 times more Iron, 16.1 times more Magnesium, 11.7 times more Manganese, 18 times more Phosphorus, 1.8 times more Potassium, more Selenium and 35.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Raw Wild Rice contains 19.8 times more Energy, 5.4 times more Fat, 100 times more Omega 3, 4.7 times more Omega 6, 19.3 times more Carbohydrate, 5.2 times more Fiber and 16.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Wild Rice have similar amounts of Sugars per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Raw Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.