Comparing Nutrients in 14 ounces Tomatoes VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Tomatoes	White Cornmeal	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	14.7% 14.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	6.26% 2g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	37% 6.3g	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	235% 305g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	3.5% 2.54g	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	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	76.2% 29g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	White Cornmeal	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	127% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	93% 1.2mg	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	25% 99μg	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	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	14.3% 2.14mg	11% 1.67mg	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	White Cornmeal	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	85% 0.77mg	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	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	112% 61.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	10% 375g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS White Cornmeal per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of White Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes vs White Cornmeal:

• 14 ounces of Tomatoes have more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 26.3 times more Vitamin K than White Cornmeal.
• While 14 oz of Whole-grain White Cornmeal contain 10.4 times more Vitamin B1, 10.6 times more Vitamin B2, 6.1 times more Vitamin B3, 4.8 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 14 ounces of White Cornmeal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes vs White Cornmeal:

• 14 ounces of Tomatoes have 9.2 times more Water than White Cornmeal.
• While 14 oz of Whole-grain White Cornmeal contain 3.3 times more Copper, 12.8 times more Iron, 11.5 times more Magnesium, 4.4 times more Manganese, 10 times more Phosphorus, more Selenium, 7 times more Sodium and 10.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and White Cornmeal contain similar levels of Potassium per 14 ounces.
• 14 ounces of Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Raw Ripe Red Tomatoes as well as Whole-grain White Cornmeal lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes have 4.1 times more Sugars than White Cornmeal.
• While 14 oz of Whole-grain White Cornmeal contain 20.1 times more Energy, 18 times more Fat, 16.3 times more Omega 3, 19.9 times more Omega 6, 19.8 times more Carbohydrate, 6.1 times more Fiber and 9.2 times more Protein than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein