Comparing Nutrients in 500 calories Wild Rice VS Stewed Canned Tomatoes

Weight per 500 calories

• Wild Rice: 140g
• Stewed Canned Tomatoes: 1923g

Wild Rice has 13.7 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Wild Rice or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	92% 119g	130g per day for Men 19-50 years
Sugars	4.83% 3.5g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0.94g	% 0.38g	g per day for Men 19-50 years
Fiber	23% 8.7g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	37% 20.6g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.43mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	25% 0.33mg	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	33.3% 133μg	24% 96μg	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	169% 152mg	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	7.66% 1.15mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.66μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	81.5% 0.73mg	239% 2.15mg	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	34.3% 2.75mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	49.3% 1.13mg	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	86.6% 606mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	17.6% 598mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	7.13% 3.92μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	76% 8.35mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.29% 11g	47.6% 1760g	3700g per day for Men 19-50 years

Wild Rice VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Wild Rice or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Wild Rice vs Stewed Canned Tomatoes:

• 500 calories of Wild Rice have 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 123.6 times more Vitamin A, 5.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin C, 13.9 times more Vitamin E and 17.3 times more Vitamin K than Raw Wild Rice.
• 500 calories of Wild Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Wild Rice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Wild Rice vs Stewed Canned Tomatoes:

• 500 calories of Wild Rice have 1.6 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 22.2 times more Calcium, 2.9 times more Copper, 9.3 times more Iron, 6.7 times more Potassium, 2.9 times more Selenium, 433.5 times more Sodium and 162 times more Water than Raw Wild Rice.
• Both Wild Rice and Stewed Canned Tomatoes contain similar levels of Magnesium per 500 calories.
• 500 calories of Wild Rice lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wild Rice have 7.3 times more Omega 3 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 19.3 times more Sugars and 2.2 times more Fiber than Raw Wild Rice.
• Both Wild Rice and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw Wild Rice as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.