Comparing Nutrients in 14 ounces Tomatoes VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Tomatoes	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	11% 1.87g	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	57% 74.2g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	34.3% 25g	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	10.6% 7.7g	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	% 13.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.53g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	28.4% 0.37mg	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	41.7% 167μg	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	30% 27mg	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	1.85% 0.28mg	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	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	24% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	28% 0.65mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	31.5% 1072mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	10% 375g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Yellow Sweet Corn:

• Raw Ripe Red Tomatoes have 4.7 times more Vitamin A, 2 times more Vitamin C, 7.7 times more Vitamin E and 26.3 times more Vitamin K than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 3 times more Vitamin B3, 8.1 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Yellow Sweet Corn have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Yellow Sweet Corn:

• Raw Ripe Red Tomatoes have 5 times more Calcium and 1.2 times more Water than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.9 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus, more Selenium, 3 times more Sodium and 2.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Yellow Sweet Corn have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yellow Sweet Corn contains 4.8 times more Energy, 6.8 times more Fat, 11.6 times more Saturated Fat, 5.9 times more Omega 6, 4.8 times more Carbohydrate, 2.4 times more Sugars, 1.4 times more Fructose, 1.7 times more Fiber and 3.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.