Comparing Nutrients in 14 ounces Whole Blue Corn Flour VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Whole Blue Corn Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	50% 1445kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 293g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	62% 34.7g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.87mg	34% 0.44mg	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	NA	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	86.3% 6.9mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	11.7% 0.27mg	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	149% 1044mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	1.16% 43g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Blue Corn Flour vs Tomatoes in Juice with Salt:

• Whole-grain Blue Corn Flour has 4.2 times more Vitamin B2, 3.7 times more Vitamin B3, 4.7 times more Vitamin B5 and 4.2 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.6 times more Vitamin B1 than Whole-grain Blue Corn Flour.

Comparing minerals per 14 ounces for Whole Blue Corn Flour vs Tomatoes in Juice with Salt:

• Whole-grain Blue Corn Flour has 3 times more Copper, 3.1 times more Iron, 11 times more Magnesium, 7.9 times more Manganese, 15.5 times more Phosphorus, 2 times more Potassium, 3.1 times more Selenium and 18.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.6 times more Calcium, 23 times more Sodium and 8.7 times more Water than Whole-grain Blue Corn Flour.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Blue Corn Flour has 22.8 times more Energy, 20.4 times more Fat, 21.3 times more Carbohydrate, 4.4 times more Fiber and 11.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Whole-grain Blue Corn Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 14 oz.