Comparing Nutrients in 14 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	8.76% 254kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	1.73% 0.29g	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	19% 24.6g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	% 14.3g	% 0.079g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	49.4% 0.44mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Stewed Canned Tomatoes 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 Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have 5.8 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 3.1 times more Vitamin B1, 2.3 times more Vitamin B2 and 4.6 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B9
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes:

• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have 2.1 times more Phosphorus and 1.6 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 17 times more Calcium, 3.6 times more Copper, 6 times more Iron, 1.8 times more Potassium and 1.4 times more Sodium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water and Stewed Canned Tomatoes contain similar levels of Magnesium, Manganese and Water per 14 ounces.
• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water lack sufficient amounts of Calcium
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have 2.5 times more Energy, 8.9 times more Omega 6, 2.1 times more Carbohydrate, 1.7 times more Fiber and 2.4 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 11.1 times more Fructose than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water and Stewed Canned Tomatoes offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 14 ounces.