Comparing Nutrients in 1 kilogram Tomato Paste VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Tomato Paste	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	28.3% 820kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	39% 6.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	100% 130g	130g per day for Men 19-50 years
Sugars	168% 122g	56.7% 41g	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	80.7% 58.5g	2.34% 1.7g	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	% 57.5g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 3g	% 36g	g per day for Men 19-50 years
Fiber	108% 41g	44.7% 17g	38g per day for Men 19-50 years
Protein	77% 43.2g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	NA	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	30% 120μg	72.5% 290μg	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	243% 219mg	19% 17mg	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	287% 43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	36% 360mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	34.4% 0.31mg	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	373% 30mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	24.3% 0.56mg	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	119% 830mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	20% 735g	22.4% 828g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 1 kilogram of Tomato Paste has 4 times more Vitamin B1, 10.2 times more Vitamin B2, 3.9 times more Vitamin B3 and 12.9 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contains 2.4 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Tomato Paste as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 1 kilogram of Tomato Paste has 18 times more Calcium, 11.8 times more Copper, 13.5 times more Iron, 3.8 times more Magnesium, 5.4 times more Manganese, 2 times more Phosphorus, 8.7 times more Potassium and 2.3 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contains 2.8 times more Sodium than Canned Tomato Paste.
• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.3 times more Energy, 1.5 times more Carbohydrate, 3 times more Sugars, 34.4 times more Fructose, 2.4 times more Fiber and 2 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contains 4.4 times more Omega 6 than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids provide inadequate amounts of Omega 3 in one kilogram.