Comparing Nutrients in 14 ounces Syrups, corn, light VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Syrups, corn, light	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	38.7% 1123kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	234% 305g	12.2% 16g	130g per day for Men 19-50 years
Sugars	420% 305g	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	NA	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	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	0% 0g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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

	Syrups, corn, light	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	0.12% 3.97mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	2.45% 91g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Syrups, corn, light vs Cooked Ripe Red Tomatoes:

• Syrups, corn, light have 1.6 times more Vitamin B1 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, light.
• Both Syrups, corn, light 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 Syrups, corn, light vs Cooked Ripe Red Tomatoes:

• Syrups, corn, light have 1.4 times more Selenium, 5.6 times more Sodium and 3.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Copper, more Iron, 9 times more Magnesium, more Manganese, more Phosphorus, 218 times more Potassium and 4.1 times more Water than Syrups, corn, light.
• Both Syrups, corn, light and Cooked Ripe Red Tomatoes have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Syrups, corn, light have 15.7 times more Energy, 19.1 times more Carbohydrate and 30.8 times more Sugars than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.