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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Yellow Sweet Corn	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	29.7% 860kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	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	144% 187g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	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	26.8% 19.4g	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	% 34.3g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 8.9g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	50% 19g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	10% 90μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	105% 420μg	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	75.6% 68mg	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	4.67% 0.7mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	65% 5.2mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	127% 890mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20.6% 761g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yellow Sweet Corn vs Tomatoes in Juice with Salt:

• Raw Yellow Sweet Corn has 2.5 times more Vitamin B3, 6.1 times more Vitamin B5 and 5.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.2 times more Vitamin A, 3.7 times more Vitamin B1, 1.9 times more Vitamin C, 8.4 times more Vitamin E and 8.7 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Yellow Sweet Corn as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Yellow Sweet Corn has 3.7 times more Magnesium, 2.4 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium and 3.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 16.5 times more Calcium and 7.7 times more Sodium than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Iron, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Sweet Corn has 5.4 times more Energy, 5.4 times more Fat, 9.6 times more Saturated Fat, 4.9 times more Omega 6, 5.4 times more Carbohydrate, 2.5 times more Sugars, 1.5 times more Fructose and 4.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Yellow Sweet Corn and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Fiber per 1 kg.
• Both Raw Yellow Sweet Corn as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.