Comparing Nutrients in 5 ounces Tomatoes VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Tomatoes	Cooked Wild Rice	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	4.24% 5.5g	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.47g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.83% 105g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 2.3 times more Vitamin E and 15.8 times more Vitamin K than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Cooked Wild Rice:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium, 2.3 times more Potassium and 1.3 times more Water than Cooked Wild Rice.
• While Cooked Wild Rice contains 2.1 times more Copper, 2.2 times more Iron, 2.9 times more Magnesium, 2.5 times more Manganese, 3.4 times more Phosphorus, more Selenium and 7.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 3.6 times more Sugars and 6.9 times more Fructose than Cooked Wild Rice.
• While Cooked Wild Rice contains 5.6 times more Energy, 31.7 times more Omega 3, 5.5 times more Carbohydrate, 1.5 times more Fiber and 4.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Wild Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.