Comparing Nutrients in 1 kilogram Yellow Sweet Corn VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Yellow Sweet Corn	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	29.7% 860kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	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	144% 187g	31% 40g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	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	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	% 12g	g per day for Men 19-50 years
Sucrose	% 8.9g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	18.4% 7g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	10% 90μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	105% 420μg	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	75.6% 68mg	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	4.67% 0.7mg	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

	Yellow Sweet Corn	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	65% 5.2mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	127% 890mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	20.6% 761g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yellow Sweet Corn vs Cooked Ripe Red Tomatoes:

• Raw Yellow Sweet Corn has 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 5.6 times more Vitamin B5 and 3.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.7 times more Vitamin A, 3.4 times more Vitamin C, 8 times more Vitamin E and 9.3 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Yellow Sweet Corn 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 Yellow Sweet Corn vs Cooked Ripe Red Tomatoes:

• Raw Yellow Sweet Corn has 4.1 times more Magnesium, 1.6 times more Manganese, 3.2 times more Phosphorus, 1.2 times more Potassium, 1.4 times more Sodium and 3.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.5 times more Calcium, 1.4 times more Copper and 1.3 times more Iron than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Cooked Ripe Red Tomatoes have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Sweet Corn has 4.8 times more Energy, 12.3 times more Fat, 21.7 times more Saturated Fat, 11.2 times more Omega 6, 4.7 times more Carbohydrate, 2.5 times more Sugars, 1.5 times more Fructose, 2.9 times more Fiber and 3.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Yellow Sweet Corn as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.