Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	30.3% 880kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	31% 40g	130g per day for Men 19-50 years
Sugars	34.5% 25g	34.3% 25g	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	4.14% 3g	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	% 3.8g	% 12g	g per day for Men 19-50 years
Sucrose	% 16.5g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	18.4% 7g	38g per day for Men 19-50 years
Protein	54% 30g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	11% 100μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	60.8% 0.79mg	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	90% 360μg	32.5% 130μg	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	71% 64mg	253% 228mg	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	5.33% 0.8mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4% 40mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	52.5% 4.2mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	45.7% 1.05mg	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	100% 700mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	20.3% 750g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Cooked Ripe Red Tomatoes:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Vitamin A, 3.6 times more Vitamin C, 7 times more Vitamin E and 9.3 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Cooked Ripe Red Tomatoes:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 2 times more Magnesium, 2.5 times more Phosphorus, 1.4 times more Selenium and 2.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Calcium, 2.1 times more Copper, 1.6 times more Iron and 1.3 times more Water than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Cooked Ripe Red Tomatoes have similar amounts of Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 4.9 times more Energy, 8.5 times more Omega 6, 5.2 times more Carbohydrate, 3 times more Fiber and 3.2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.4 times more Fructose than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Cooked Ripe Red Tomatoes have similar amounts of Sugars per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.