Comparing Nutrients in 1 kilogram Wild Rice VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Wild Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	123% 3570kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	188% 3g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	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	576% 749g	47.6% 62g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	NA	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	% 6.7g	% 0.2g	g per day for Men 19-50 years
Fiber	163% 62g	26.3% 10g	38g per day for Men 19-50 years
Protein	263% 147g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.62mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	421% 67.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	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	238% 950μg	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	54.7% 8.2mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	21% 210mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	582% 5.24mg	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	245% 19.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	578% 13.3mg	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	619% 4330mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	542% 59.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.1% 77.6g	24.7% 915g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Wild Rice vs Stewed Canned Tomatoes:

• 1 kilogram of Wild Rice has 2.5 times more Vitamin B1, 7.5 times more Vitamin B2, 9.4 times more Vitamin B3, 9.4 times more Vitamin B5, 23 times more Vitamin B6 and 19 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains more Vitamin C and 1.3 times more Vitamin K than Raw Wild Rice.
• Both Wild Rice and Stewed Canned Tomatoes provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Wild Rice have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw 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 Wild Rice vs Stewed Canned Tomatoes:

• 1 kilogram of Wild Rice has 4.7 times more Copper, 1.5 times more Iron, 14.8 times more Magnesium, 22.5 times more Manganese, 21.7 times more Phosphorus, 2.1 times more Potassium, 4.7 times more Selenium and 35.1 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.6 times more Calcium, 31.6 times more Sodium and 11.8 times more Water than Raw Wild Rice.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wild Rice has 13.7 times more Energy, 100 times more Omega 3, 5.1 times more Omega 6, 12.1 times more Carbohydrate, 6.2 times more Fiber and 16.2 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Sugars than Raw Wild Rice.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein