Comparing Nutrients in 5 ounces Cooked Wild Rice VS 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	4.94% 143kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.2g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	1.43% 1.03g	6.9% 5g	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	0.39% 0.28g	3.68% 2.66g	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	% 0.28g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.47g	% 0.028g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	10% 5.66g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	1.85% 0.024mg	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	9.2% 37μg	1.77% 7.1μg	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	12.4% 11mg	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	2.27% 0.34mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	17.6% 0.16mg	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	10.6% 0.85mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	3.64% 0.084mg	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	16.6% 116mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.83% 105g	3.5% 130g	3700g per day for Men 19-50 years

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

• Cooked Wild Rice has 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 7.9 times more Vitamin B6 and 5.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 3.5 times more Vitamin E and 4.8 times more Vitamin K than Cooked Wild Rice.
• Both Cooked Wild Rice and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 per 5 oz.
• Both Cooked Wild Rice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Wild Rice has 2.7 times more Magnesium, 4.8 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Selenium and 7.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 11.3 times more Calcium, 2.2 times more Iron, 2 times more Potassium and 73.7 times more Sodium than Cooked Wild Rice.
• Both Cooked Wild Rice and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Wild Rice has 3.9 times more Energy, 31.7 times more Omega 3, 3.4 times more Carbohydrate, 1.8 times more Fiber and 4.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.8 times more Sugars and 9.4 times more Fructose than Cooked Wild Rice.
• Both Cooked Wild Rice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.