Comparing Nutrients in 1 kilogram Whole Blue Corn Flour VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Whole Blue Corn Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	126% 3640kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 739g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	221% 84g	50% 19g	38g per day for Men 19-50 years
Protein	156% 87.5g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	362% 4.7mg	85.4% 1.1mg	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	NA	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	218% 17.4mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	29.6% 0.68mg	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	376% 2630mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	204% 22.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.93% 108g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Blue Corn Flour versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Blue Corn Flour vs Tomatoes in Juice with Salt:

• 1 kilogram of Whole Blue Corn Flour has 4.2 times more Vitamin B2, 3.7 times more Vitamin B3, 4.7 times more Vitamin B5 and 4.2 times more Vitamin B6 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 3.6 times more Vitamin B1 than Whole-grain Blue Corn Flour.

Comparing minerals per 1 kilogram for Whole Blue Corn Flour vs Tomatoes in Juice with Salt:

• 1 kilogram of Whole Blue Corn Flour has 3 times more Copper, 3.1 times more Iron, 11 times more Magnesium, 7.9 times more Manganese, 15.5 times more Phosphorus, 2 times more Potassium, 3.1 times more Selenium and 18.7 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 6.6 times more Calcium, 23 times more Sodium and 8.7 times more Water than Whole-grain Blue Corn Flour.
• 1 kilogram of Whole Blue Corn Flour lack sufficient amounts of Calcium
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Blue Corn Flour has 22.8 times more Energy, 20.4 times more Fat, 21.3 times more Carbohydrate, 4.4 times more Fiber and 11.1 times more Protein than Tomatoes in Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein