Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Tomatoes in Juice with Salt	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	45.7% 1326kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	5.93% 1.9g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	35% 5.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	215% 279g	130g per day for Men 19-50 years
Sugars	14% 10g	NA	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	7.17% 5.2g	NA	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	70% 26.6g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	219% 2.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	165% 2.14mg	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	7.94% 31.8μg	231% 925μg	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	55.6% 50mg	0% 0mg	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	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	13% 131mg	143% 1433mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	66% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	286% 23mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	86% 1.98mg	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	9.64% 67.5mg	456% 3191mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	330% 4949mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	10% 376g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cornmeal, yellow, self-rising, bolted, plain, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin C than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 14 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 7.3 times more Vitamin B2, 7.4 times more Vitamin B3, 3.6 times more Vitamin B5, 4.9 times more Vitamin B6 and 29.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cornmeal, yellow, self-rising, bolted, plain, enriched provide similar amounts of Vitamin A and Vitamin B1 per 14 ounces.
• 14 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 14 ounces of Tomatoes in Juice with Salt have 7.5 times more Water than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 14 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 10.9 times more Calcium, 2.9 times more Copper, 10.1 times more Iron, 8.6 times more Magnesium, 7.3 times more Manganese, 47.3 times more Phosphorus, 1.3 times more Potassium, 10.8 times more Sodium and 16.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 20.9 times more Energy, 13.6 times more Fat, 11.8 times more Omega 3, 15.5 times more Omega 6, 20.3 times more Carbohydrate, 3.5 times more Fiber and 10.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein