Comparing Nutrients in 300 calories Cooked Wild Rice VS Stewed Canned Tomatoes

Weight per 300 calories

• Cooked Wild Rice: 297g
• Stewed Canned Tomatoes: 1154g

Cooked Wild Rice has 3.9 times more energy per 100g than Stewed Canned Tomatoes. It has average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Wild Rice or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.8% 63.4g	55% 71.4g	130g per day for Men 19-50 years
Sugars	3% 2.17g	56% 40.6g	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	0.82% 0.59g	30% 21.7g	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	% 0.59g	% 19g	g per day for Men 19-50 years
Sucrose	% 0.98g	% 0.23g	g per day for Men 19-50 years
Fiber	14% 5.35g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	21% 12g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.82mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.15% 0.46mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	15% 0.2mg	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	19.3% 77.2μg	14.4% 57.7μg	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	101% 91mg	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	4.75% 0.71mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	144% 1.3mg	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	22.3% 1.8mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	29.6% 0.68mg	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	34.8% 244mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	4.32% 2.38μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.9mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	36% 4mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	5.93% 220g	28.5% 1056g	3700g per day for Men 19-50 years

Cooked Wild Rice VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Wild Rice or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Cooked Wild Rice vs Stewed Canned Tomatoes:

• 300 calories of Cooked Wild Rice have 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.9 times more Vitamin B5, more Vitamin C, 13.4 times more Vitamin E and 18.6 times more Vitamin K than Cooked Wild Rice.
• 300 calories of Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Wild Rice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Wild Rice vs Stewed Canned Tomatoes:

• 300 calories of Cooked Wild Rice have 1.2 times more Manganese and 2 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 44 times more Calcium, 3.6 times more Copper, 8.6 times more Iron, 1.5 times more Magnesium, 8 times more Potassium, 2.9 times more Selenium, 286.2 times more Sodium and 4.8 times more Water than Cooked Wild Rice.
• Both Cooked Wild Rice and Stewed Canned Tomatoes contain similar levels of Phosphorus per 300 calories.
• 300 calories of Cooked Wild Rice lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Wild Rice have 8.2 times more Omega 3 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 18.7 times more Sugars, 36.5 times more Fructose and 2.2 times more Fiber than Cooked Wild Rice.
• Both Cooked Wild Rice and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Cooked Wild Rice as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 300 calories.