Comparing Nutrients in 14 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Tomato Puree	Recommended Dietary Allowance
Energy	8.76% 254kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	26.4% 19g	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	0.93% 0.67g	13% 9.45g	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	% 1.03g	% 9.72g	g per day for Men 19-50 years
Sucrose	% 14.3g	% 0g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	20% 7.54g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38.5% 0.5mg	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	28.8% 115μg	11% 43.7μg	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	7.5% 6.75mg	46.7% 42mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Tomato Puree	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	127% 1.14mg	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	11% 0.87mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	29% 0.67mg	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	23.2% 163mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Tomato Puree:

• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have 2.6 times more Vitamin B9 than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 1.7 times more Vitamin B1, 5.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 6.2 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Tomato Puree:

• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have 5.8 times more Sodium than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 9.3 times more Copper, 8.1 times more Iron, 2.1 times more Magnesium, 3 times more Manganese, 3.8 times more Potassium and 1.3 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water and Tomato Puree contain similar levels of Phosphorus and Water per 14 ounces.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Canned Tomato Puree lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have 1.7 times more Energy, 8.1 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 14 times more Fructose than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water and Tomato Puree offer comparable quantities of Sugars and Fiber per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in 14 ounces.