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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Tomatoes	17%	9%	74%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Tomatoes	Recommended Dietary Allowance
Energy	15.5% 448kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.64g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.35% 0.11g	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	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	12% 15.4g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0g	g per day for Men 19-50 years
Fiber	27% 10.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Tomatoes	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	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	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen vs Tomatoes:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 7.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Vitamin A, 5.4 times more Vitamin E and 19.8 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

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

• Microwaved Yellow Corn, Whole Kernel, Frozen has 1.4 times more Iron, 2.3 times more Magnesium, 4 times more Phosphorus and 3.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Calcium and 1.4 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Raw Ripe Red Tomatoes have similar amounts of Copper, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 6.3 times more Energy, 7.1 times more Fat, 5.6 times more Omega 6, 6.7 times more Carbohydrate, 1.3 times more Sugars, 2.2 times more Fiber and 4.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.3 times more Fructose than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.