Comparing Nutrients in 14 ounces Tomatoes VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Tomatoes	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	63.2% 82g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	13.7% 9.92g	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	7.5% 5.44g	1.64% 1.2g	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	% 4.96g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.55g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	35.7% 143μg	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	60.4% 54.4mg	28.2% 25.4mg	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	14.3% 2.14mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	1.45% 58μg	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	13.4% 1.07mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	21.2% 0.49mg	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	13.6% 95mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	25% 845mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	10% 375g	8.05% 298g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Raw Ripe Red Tomatoes have 4.2 times more Vitamin A, 2.1 times more Vitamin C, 6.8 times more Vitamin E and 26.3 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 2.2 times more Vitamin B1, 3.6 times more Vitamin B2, 2.9 times more Vitamin B3, 4.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Raw Ripe Red Tomatoes have 2.5 times more Calcium, 1.6 times more Copper and 1.3 times more Water than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.6 times more Iron, 1.6 times more Magnesium, 2.9 times more Phosphorus, more Selenium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Manganese and Potassium per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 4.6 times more Fructose than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 4.9 times more Energy, 4.4 times more Omega 6, 5.3 times more Carbohydrate, 1.8 times more Fiber and 3.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Sugars per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.