Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Tomato Puree	Recommended Dietary Allowance
Energy	23% 670kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	69% 89.8g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	66.6% 48.3g	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	2.5% 1.8g	33% 24g	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	% 2.8g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 39g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	50% 19g	38g per day for Men 19-50 years
Protein	41% 23g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	97% 1.26mg	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	98% 390μg	27.5% 110μg	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	20% 18mg	118% 106mg	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	6% 0.9mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Tomato Puree	Recommended Dietary Allowance
Calcium	3% 30mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	319% 2.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	33.8% 2.7mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	73.5% 1.7mg	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	65.7% 460mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	22% 814g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Tomato Puree:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 1.6 times more Vitamin B1 and 3.5 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6, 5.9 times more Vitamin C, 21.9 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Tomato Puree provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Tomato Puree:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 7.3 times more Sodium than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 8.7 times more Copper, 6.6 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese and 3.3 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Tomato Puree contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 1.8 times more Energy, 5.9 times more Omega 6, 1.6 times more Carbohydrate and 1.4 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 13.2 times more Fructose than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Tomato Puree offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in one kilogram.