Comparing Nutrients in 1 kilogram Tomato Puree VS Frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Frozen sweet white Corn kernels	12%	7%	81%

Macro Nutrients

	Tomato Puree	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	13% 380kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	19.4% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	159% 207g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	125% 91g	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	33% 24g	2.76% 2g	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	% 24.5g	% 3.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 85g	g per day for Men 19-50 years
Fiber	50% 19g	76.3% 29g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	137% 1.78mg	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	27.5% 110μg	90% 360μg	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	118% 106mg	70% 63mg	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	131% 19.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	18% 180mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.65% 146μg	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	223% 18mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	54.8% 1.26mg	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	57% 400mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	23.8% 879g	20.3% 750g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Frozen sweet white Corn kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Puree versus 1 kg of Frozen sweet white Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Puree vs Frozen sweet white Corn kernels:

• 1 kilogram of Tomato Puree has more Vitamin A, 1.6 times more Vitamin B5, 1.7 times more Vitamin C and 11.3 times more Vitamin K than Frozen sweet white Corn kernels.
• While 1 kg of Frozen sweet white Corn kernels contains 3.3 times more Vitamin B1, 1.4 times more Vitamin B6 and 3.3 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Frozen sweet white Corn kernels provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Frozen sweet white Corn kernels have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Tomato Puree as well as Frozen sweet white Corn kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Frozen sweet white Corn kernels:

• 1 kilogram of Tomato Puree has 8 times more Copper, 4.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese and 2.1 times more Potassium than Frozen sweet white Corn kernels.
• While 1 kg of Frozen sweet white Corn kernels contains 1.8 times more Phosphorus than Canned Tomato Puree.
• Both Tomato Puree and Frozen sweet white Corn kernels contain similar levels of Zinc and Water per one kilogram.
• Both Canned Tomato Puree as well as Frozen sweet white Corn kernels lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has 11.9 times more Fructose than Frozen sweet white Corn kernels.
• While 1 kg of Frozen sweet white Corn kernels contains 2.3 times more Energy, 2.3 times more Carbohydrate, 1.9 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Frozen sweet white Corn kernels provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.