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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Tomatoes	Recommended Dietary Allowance
Energy	23% 670kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	0.88% 0.28g	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	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	30% 39g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 39g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	31.6% 12g	38g per day for Men 19-50 years
Protein	41% 23g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	98% 390μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Tomatoes	Recommended Dietary Allowance
Calcium	3% 30mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	3.33% 50mg	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	25.5% 945g	3700g per day for Men 19-50 years

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

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 4.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2.2 times more Vitamin B6, 7.6 times more Vitamin C, 6 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 Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.9 times more Phosphorus, more Selenium, 41 times more Sodium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.3 times more Calcium, 1.8 times more Copper, 1.7 times more Manganese and 1.8 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 3.7 times more Energy, 6.1 times more Fat, 6 times more Omega 3, 6 times more Omega 6, 3.7 times more Carbohydrate, 1.7 times more Sugars, 1.7 times more Fiber and 2.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.6 times more Fructose than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.