Comparing Nutrients in 5 ounces Wild Rice VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Wild Rice	Tomato Powder	Recommended Dietary Allowance
Energy	17.4% 506kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	81.4% 106g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	86% 62.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	23% 8.8g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	37.3% 21g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.54mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	50% 0.65mg	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	33.7% 135μg	42.5% 170μg	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	184% 165mg	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	7.75% 1.16mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Tomato Powder	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	195% 1.76mg	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	34.7% 2.78mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	120% 2.77mg	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	87.7% 614mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Wild Rice VS Tomato Powder per 5 oz

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

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

• 5 oz of Tomato Powder contain 862 times more Vitamin A, 7.9 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C, 14.9 times more Vitamin E and 25.7 times more Vitamin K than Raw Wild Rice.
• Both Wild Rice and Tomato Powder provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Wild Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Wild Rice as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Wild Rice vs Tomato Powder:

• 5 ounces of Wild Rice have 1.5 times more Phosphorus and 3.5 times more Zinc than Tomato Powder.
• While 5 oz of Tomato Powder contain 7.9 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 1.5 times more Manganese, 4.5 times more Potassium, 1.9 times more Selenium and 19.1 times more Sodium than Raw Wild Rice.
• Both Wild Rice and Tomato Powder contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wild Rice have 42.9 times more Omega 3 and 2.2 times more Omega 6 than Tomato Powder.
• While 5 oz of Tomato Powder contain 17.6 times more Sugars and 2.7 times more Fiber than Raw Wild Rice.
• Both Wild Rice and Tomato Powder offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6