Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	23% 670kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	47.6% 62g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	% 39g	% 0.2g	g per day for Men 19-50 years
Fiber	52.6% 20g	26.3% 10g	38g per day for Men 19-50 years
Protein	41% 23g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3% 30mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22% 814g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Stewed Canned Tomatoes 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 Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.8 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 4.4 times more Vitamin C, 9.2 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 Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 2.3 times more Phosphorus and 1.9 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 11.3 times more Calcium, 3.4 times more Copper, 4.9 times more Iron and 1.6 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Stewed Canned Tomatoes contain similar levels of Magnesium, Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 2.6 times more Energy, 6.5 times more Omega 6, 2.3 times more Carbohydrate, 1.3 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 10.4 times more Fructose than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in one kilogram.