Comparing Nutrients in 5 ounces Tomato Paste VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Tomato Paste	Cooked Wild Rice	Recommended Dietary Allowance
Energy	4% 116kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.43% 1.03g	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	11.4% 8.3g	0.39% 0.28g	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	% 8.15g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.47g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	11% 6.12g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	14.7% 0.19mg	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	4.25% 17μg	9.2% 37μg	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	34.5% 31mg	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	40.6% 6.1mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	19% 0.17mg	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	53% 4.22mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	17.4% 0.4mg	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	17% 118mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.83% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cooked Wild Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Cooked Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Cooked Wild Rice:

• 5 ounces of Tomato Paste have more Vitamin A, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin C, 17.9 times more Vitamin E and 22.8 times more Vitamin K than Cooked Wild Rice.
• While 5 oz of Cooked Wild Rice contain 2.2 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Cooked Wild Rice provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Cooked Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Cooked Wild Rice:

• 5 ounces of Tomato Paste have 12 times more Calcium, 3 times more Copper, 5 times more Iron, 1.3 times more Magnesium, 10 times more Potassium, 6.6 times more Selenium and 19.7 times more Sodium than Cooked Wild Rice.
• While 5 oz of Cooked Wild Rice contain 2.1 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cooked Wild Rice contain similar levels of Manganese and Phosphorus per five ounces.
• 5 ounces of Cooked Wild Rice lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 16.7 times more Sugars, 29.3 times more Fructose and 2.3 times more Fiber than Cooked Wild Rice.
• While 5 oz of Cooked Wild Rice contain 13.6 times more Omega 3 than Canned Tomato Paste.
• Both Tomato Paste and Cooked Wild Rice offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Cooked Wild Rice provide inadequate amounts of Omega 6 in five ounces.