Comparing Nutrients in 14 ounces Cornmeal, degermed, enriched, yellow VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, degermed, enriched, yellow	8%	4%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cornmeal, degermed, enriched, yellow	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	50.6% 1469kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	12.2% 16g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	13.6% 9.9g	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	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	% 2.22g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	50.4% 28.2g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, degermed, enriched, yellow	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	24% 0.31mg	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	207% 830μg	13% 51.6μg	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	0% 0mg	101% 90mg	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	3.18% 0.48mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, degermed, enriched, yellow	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	33% 0.3mg	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	216% 17.3mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	18% 0.42mg	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	56% 393mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cornmeal, degermed, enriched, yellow vs Cooked Ripe Red Tomatoes:

• Cornmeal, degermed, enriched, yellow has 15.3 times more Vitamin B1, 17.4 times more Vitamin B2, 9.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 16.1 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Vitamin A, more Vitamin C, 4.7 times more Vitamin E and more Vitamin K than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cornmeal, degermed, enriched, yellow vs Cooked Ripe Red Tomatoes:

• Cornmeal, degermed, enriched, yellow has 6.4 times more Iron, 3.6 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus, 21 times more Selenium and 4.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.7 times more Calcium, 1.5 times more Potassium and 8.4 times more Water than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Cooked Ripe Red Tomatoes have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cornmeal, degermed, enriched, yellow has 20.6 times more Energy, 15.9 times more Fat, 10 times more Omega 3, 19.2 times more Omega 6, 19.8 times more Carbohydrate, 5.6 times more Fiber and 7.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Sugars and 7.7 times more Fructose than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.