Comparing Nutrients in 1 kilogram Cooked Wild Rice VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Wild Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	35% 1010kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	47.6% 62g	130g per day for Men 19-50 years
Sugars	10% 7.3g	48.6% 35.2g	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	2.76% 2g	26% 19g	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	% 2g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 0.2g	g per day for Men 19-50 years
Fiber	47.4% 18g	26.3% 10g	38g per day for Men 19-50 years
Protein	71.3% 40g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.4% 13mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	13% 0.17mg	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	65% 260μg	12.5% 50μg	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	0% 0mg	87.8% 79mg	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	16% 2.4mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3% 30mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	124% 1.12mg	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	75% 6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	25.7% 0.59mg	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	117% 820mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20% 739g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Stewed Canned Tomatoes per 1 kg

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

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

• 1 kilogram of Cooked Wild Rice has 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 7.9 times more Vitamin B6 and 5.2 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains more Vitamin C, 3.5 times more Vitamin E and 4.8 times more Vitamin K than Cooked Wild Rice.
• Both Cooked Wild Rice and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Wild Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Cooked Wild Rice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Wild Rice vs Stewed Canned Tomatoes:

• 1 kilogram of Cooked Wild Rice has 2.7 times more Magnesium, 4.8 times more Manganese, 4.1 times more Phosphorus and 7.9 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 11.3 times more Calcium, 2.2 times more Iron, 2 times more Potassium and 73.7 times more Sodium than Cooked Wild Rice.
• Both Cooked Wild Rice and Stewed Canned Tomatoes contain similar levels of Copper per one kilogram.
• 1 kilogram of Cooked Wild Rice lack sufficient amounts of Calcium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Cooked Wild Rice as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Wild Rice has 3.9 times more Energy, 31.7 times more Omega 3, 3.4 times more Carbohydrate, 1.8 times more Fiber and 4.4 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 4.8 times more Sugars and 9.4 times more Fructose than Cooked Wild Rice.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Cooked Wild Rice as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in one kilogram.