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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	8.97% 260kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	7.66% 2.45g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	110% 143g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 39g	g per day for Men 19-50 years
Fiber	26.3% 10g	52.6% 20g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	34% 340mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	36.7% 0.33mg	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	166% 13.3mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	24.7% 915g	22% 814g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Stewed Canned Tomatoes has 4.4 times more Vitamin C, 9.2 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 1 kilogram of Stewed Canned Tomatoes has 11.3 times more Calcium, 3.4 times more Copper, 4.9 times more Iron and 1.6 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 2.3 times more Phosphorus and 1.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain similar levels of Magnesium, Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 10.4 times more Fructose than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 2.6 times more Energy, 6.5 times more Omega 6, 2.3 times more Carbohydrate, 1.3 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3 in one kilogram.