Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	6.2% 180kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	139% 181g	130g per day for Men 19-50 years
Sugars	34.3% 25g	44.6% 32.3g	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	3.17% 2.3g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 26.6g	g per day for Men 19-50 years
Fiber	18.4% 7g	31.6% 12g	38g per day for Men 19-50 years
Protein	17% 9.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	48.5% 0.63mg	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	113% 450μg	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	51% 46mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	11% 110mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7% 280μg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	29.6% 0.68mg	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	174% 2610mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 1 kilogram of Cooked Ripe Red Tomatoes has 6 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, 5 times more Vitamin C, 8 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 1 kg of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 2.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 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 Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.4 times more Copper, 1.8 times more Iron, 1.5 times more Manganese and 1.6 times more Potassium than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 1 kg of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 1.9 times more Magnesium, 1.8 times more Phosphorus, 23.7 times more Sodium and 3.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 4 times more Energy, 4.5 times more Carbohydrate, 1.3 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.