Comparing Nutrients in 1 pound Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Tomato Paste	Recommended Dietary Allowance
Energy	10.5% 304kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	66% 85.8g	130g per day for Men 19-50 years
Sugars	27.8% 20g	76.2% 55.2g	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	1.13% 0.82g	36.6% 26.5g	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	% 1.27g	% 26g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 1.36g	g per day for Men 19-50 years
Fiber	24% 9.07g	49% 18.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	75.4% 0.98mg	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	44.2% 177μg	13.6% 54.4μg	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	9.07% 8.16mg	110% 99mg	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	2.72% 0.41mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Tomato Paste	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	184% 1.66mg	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	15.3% 1.22mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	59.6% 1.37mg	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	30% 209mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	62% 930mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10% 369g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Tomato Paste:

• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 1.5 times more Vitamin B5 and 3.3 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 5.8 times more Vitamin B6, 12.2 times more Vitamin C, 47.8 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Tomato Paste:

• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 3.5 times more Sodium than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 12 times more Calcium, 11.1 times more Copper, 11 times more Iron, 3.2 times more Magnesium, 4.5 times more Manganese, 1.8 times more Phosphorus, 7.7 times more Potassium, 7.6 times more Selenium and 2 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 3.2 times more Omega 6 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.3 times more Carbohydrate, 2.7 times more Sugars, 32.5 times more Fructose, 2.1 times more Fiber and 1.9 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Tomato Paste offer comparable quantities of Energy per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in one pound.