Comparing Nutrients in 1 kilogram Boiled Yellow Sweet Corn with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	33% 960kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.06% 0.34g	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	34.5% 5.86g	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	161% 210g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	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	11% 7.9g	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	% 8.4g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 27.4g	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	50% 19g	38g per day for Men 19-50 years
Protein	61% 34g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	57.5% 230μg	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	61% 55mg	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	6% 0.9mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	56.3% 4.5mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	110% 770mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20% 734g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn with Salt VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yellow Sweet Corn with Salt 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 Boiled Yellow Sweet Corn with Salt vs Tomatoes in Juice with Salt:

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 2.4 times more Vitamin B3, 6.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.5 times more Vitamin A, 6.2 times more Vitamin B1, 2.3 times more Vitamin C, 6.6 times more Vitamin E and 6.5 times more Vitamin K than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 2.6 times more Magnesium, 2.5 times more Manganese, 4.5 times more Phosphorus, 2.2 times more Sodium and 5.2 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 11 times more Calcium, 1.3 times more Iron and 1.3 times more Water than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Tomatoes in Juice with Salt contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 6 times more Energy, 6 times more Omega 6, 6 times more Carbohydrate, 1.8 times more Sugars, 1.3 times more Fiber and 4.3 times more Protein than Tomatoes in Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in one kilogram.