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

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	33.8% 980kcal	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	3.75% 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% 3.56g	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	181% 235g	31% 40g	130g per day for Men 19-50 years
Sugars	52% 37.8g	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	7.72% 5.6g	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	% 5.9g	% 12g	g per day for Men 19-50 years
Sucrose	% 24g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	18.4% 7g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	100% 400μg	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	80% 72mg	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	6% 0.9mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4% 40mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	83.3% 0.75mg	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	85% 6.8mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	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	124% 870mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	19.4% 718g	25.5% 943g	3700g per day for Men 19-50 years

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

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 2.9 times more Vitamin B1, 4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.1 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Vitamin A, 3.2 times more Vitamin C, 6.2 times more Vitamin E and 7 times more Vitamin K than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on 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 on cob, unprepared vs Cooked Ripe Red Tomatoes:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 3.6 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium and 5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Calcium, 1.5 times more Copper and 1.3 times more Water than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Cooked Ripe Red Tomatoes have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 5.4 times more Energy, 8.5 times more Omega 6, 5.9 times more Carbohydrate, 1.5 times more Sugars, 4 times more Fiber and 3.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Fructose than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.