Comparing Nutrients in 14 ounces Microwaved Yellow Corn, Whole Kernel, Frozen VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	15.5% 448kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.64g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	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	79% 103g	19% 24.6g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	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	1.42% 1.03g	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	% 1.7g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0.079g	g per day for Men 19-50 years
Fiber	27% 10.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	37.7% 151μg	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	NA	35% 31.4mg	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	2.65% 0.4mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	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	19.3% 1.55mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	54% 377mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	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	1.06% 16mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.34% 271g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Microwaved Yellow Corn, Whole Kernel, Frozen 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 Microwaved Yellow Corn, Whole Kernel, Frozen vs Stewed Canned Tomatoes:

• 14 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B3, 5.6 times more Vitamin B5, 7.1 times more Vitamin B6 and 7.6 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 8.3 times more Vitamin E and 6 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 14 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Microwaved Yellow Corn, Whole Kernel, Frozen vs Stewed Canned Tomatoes:

• 14 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 2.1 times more Magnesium, 2.2 times more Manganese, 4.8 times more Phosphorus, 1.3 times more Potassium and 3.1 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 6.8 times more Calcium, 2.1 times more Copper, 3.4 times more Iron, 55.3 times more Sodium and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 14 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen 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 Microwaved Yellow Corn, Whole Kernel, Frozen have 4.3 times more Energy, 6.1 times more Omega 6, 4.2 times more Carbohydrate, 2.6 times more Fiber and 4 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 7.2 times more Fructose than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen 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 Microwaved Yellow Corn, Whole Kernel, Frozen as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 14 ounces.