Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	5.5% 160kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	7.66% 2.45g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	28.4% 4.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	110% 143g	130g per day for Men 19-50 years
Sugars	35% 25.5g	61.2% 44.4g	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	18% 13g	2.5% 1.8g	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	% 12.4g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 39g	g per day for Men 19-50 years
Fiber	50% 19g	52.6% 20g	38g per day for Men 19-50 years
Protein	14% 7.9g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	28.5% 0.37mg	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	20% 80μg	98% 390μg	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	140% 126mg	20% 18mg	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	39.3% 5.9mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	33% 330mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	36.7% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	29% 0.67mg	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	24.3% 170mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	25.6% 948g	22% 814g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 14.7 times more Vitamin B1, 3 times more Vitamin B6, 7 times more Vitamin C, 6.6 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.9 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 11 times more Calcium, 1.6 times more Copper, 2.1 times more Iron and 1.4 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 1.3 times more Magnesium, 2.7 times more Phosphorus, 1.8 times more Sodium and 2.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Corn, Sweet, White, Whole Kernel, Drained Solids have similar amounts of Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.3 times more Fructose than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 4.2 times more Energy, 4.9 times more Fat, 4.5 times more Omega 3, 5 times more Omega 6, 4.1 times more Carbohydrate, 1.7 times more Sugars and 2.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Corn, Sweet, White, Whole Kernel, Drained Solids have similar amounts of Fiber per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.