Comparing Nutrients in 1 kilogram Corn VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Corn	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	126% 3650kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 743g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	192% 73g	50% 19g	38g per day for Men 19-50 years
Protein	168% 94g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Corn	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	321% 3.85mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	478% 6.2mg	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	47.5% 190μg	20% 80μg	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	0% 0mg	140% 126mg	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	32.7% 4.9mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	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	339% 27mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	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	300% 2100mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.8% 104g	25.6% 948g	3700g per day for Men 19-50 years

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

• Yellow Corn Grain has 3.7 times more Vitamin B2, 5.1 times more Vitamin B3, 3.6 times more Vitamin B5, 5.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Vitamin A, 1.5 times more Vitamin B1, more Vitamin C and 8.7 times more Vitamin K than Yellow Corn Grain .
• Both Yellow Corn Grain and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin E per 1 kg.
• Both Yellow Corn Grain as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Yellow Corn Grain has 6 times more Copper, 4.8 times more Iron, 12.7 times more Magnesium, 7.1 times more Manganese, 12.4 times more Phosphorus, 1.5 times more Potassium, 22.1 times more Selenium and 18.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.7 times more Calcium, 3.3 times more Sodium and 9.1 times more Water than Yellow Corn Grain .

Comparison of macro-nutrients per 1 kilogram:

• Yellow Corn Grain has 22.8 times more Energy, 19 times more Fat, 19.6 times more Saturated Fat, 16.3 times more Omega 3, 21.6 times more Omega 6, 21.4 times more Carbohydrate, 3.8 times more Fiber and 11.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4 times more Sugars than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.