Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Corn, sweet, white, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	6.2% 180kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	181% 235g	130g per day for Men 19-50 years
Sugars	34.3% 25g	NA	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	NA	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	73.7% 28g	38g per day for Men 19-50 years
Protein	17% 9.5g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	138% 1.8mg	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	32.5% 130μg	100% 400μg	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	253% 228mg	80% 72mg	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	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	11% 110mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	56.7% 0.51mg	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	85% 6.8mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	68.7% 1.58mg	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	40% 280mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	19.4% 718g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Corn, sweet, white, frozen, kernels on cob, unprepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Corn, sweet, white, frozen, kernels on cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A and 3.2 times more Vitamin C than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While 1 kg of Corn, sweet, white, frozen, kernels on cob, unprepared contains 2.9 times more Vitamin B1, 4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.1 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A
• Both Cooked Ripe Red Tomatoes as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.5 times more Copper and 1.3 times more Water than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While 1 kg of Corn, sweet, white, frozen, kernels on cob, unprepared contains 3.6 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium and 5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Corn, sweet, white, frozen, kernels on cob, unprepared contain similar levels of Iron per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Corn, sweet, white, frozen, kernels on cob, unprepared contains 5.4 times more Energy, 8.5 times more Omega 6, 5.9 times more Carbohydrate, 4 times more Fiber and 3.5 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Corn, sweet, white, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3 in one kilogram.