Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	6.2% 180kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	39% 6.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	100% 130g	130g per day for Men 19-50 years
Sugars	34.3% 25g	56.7% 41g	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	2.34% 1.7g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 36g	g per day for Men 19-50 years
Fiber	18.4% 7g	44.7% 17g	38g per day for Men 19-50 years
Protein	17% 9.5g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	NA	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	72.5% 290μg	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	19% 17mg	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	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	11% 110mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	34.4% 0.31mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	24.3% 0.56mg	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	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.5% 943g	22.4% 828g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water 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, Rinsed With Tap Water 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, Rinsed With Tap Water:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.4 times more Vitamin B1 and 13.4 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contains 1.5 times more Vitamin B3 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.4 times more Copper, 3.1 times more Iron, 1.9 times more Manganese and 1.9 times more Potassium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contains 1.5 times more Phosphorus, 14.8 times more Sodium and 2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Corn, Sweet, Yellow, Rinsed With Tap Water contain similar levels of Magnesium and 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, Rinsed With Tap Water, Solids lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contains 3.6 times more Energy, 15.8 times more Omega 6, 3.2 times more Carbohydrate, 1.7 times more Sugars, 2.4 times more Fiber and 2.3 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 Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids provide inadequate amounts of Omega 3 in one kilogram.