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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	33% 960kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	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	34.5% 5.86g	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	161% 210g	47.6% 62g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	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	11% 7.9g	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	% 8.4g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 27.4g	% 0.2g	g per day for Men 19-50 years
Fiber	63% 24g	26.3% 10g	38g per day for Men 19-50 years
Protein	61% 34g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	57.5% 230μg	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	61% 55mg	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	3.33% 4μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3% 30mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	56.3% 4.5mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	110% 770mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20% 734g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn with Salt VS Stewed Canned Tomatoes per 1 kg

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

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 6.9 times more Vitamin B5, 8.2 times more Vitamin B6 and 4.6 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Vitamin C, 9.2 times more Vitamin E and 6 times more Vitamin K than Boiled and Drained Yellow Sweet Corn with Salt.
• 1 kilogram of Boiled Yellow Sweet Corn with Salt 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 Boiled and Drained Yellow Sweet Corn with Salt 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 Boiled Yellow Sweet Corn with Salt vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 2.2 times more Magnesium, 2.8 times more Manganese, 3.9 times more Phosphorus and 3.6 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 11.3 times more Calcium, 2.3 times more Copper and 3 times more Iron than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Stewed Canned Tomatoes contain similar levels of Potassium and Sodium per one kilogram.
• 1 kilogram of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Yellow Sweet Corn with Salt 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 Boiled Yellow Sweet Corn with Salt has 3.7 times more Energy, 7.9 times more Omega 6, 3.4 times more Carbohydrate, 1.3 times more Sugars, 2.4 times more Fiber and 3.7 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.4 times more Fructose than Boiled and Drained Yellow Sweet Corn with Salt.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in one kilogram.