Comparing Nutrients in 1 pound Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	11%	6%	83%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	14.7% 426kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	NA	8.2% 5.94g	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	NA	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	25% 14g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	38.7% 0.5mg	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	35% 141μg	9.07% 36.3μg	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	24% 21.8mg	63.5% 57mg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	34.6% 2.77mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	13.4% 0.31mg	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	48.6% 340mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	8.97% 332g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt versus 1 lb of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt vs Tomatoes in Juice with Salt:

• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt has 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6 and 3.9 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 3.3 times more Vitamin B1 and 2.6 times more Vitamin C than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt.
• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt vs Tomatoes in Juice with Salt:

• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt has 2.9 times more Magnesium, 2.1 times more Manganese, 4.4 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Sodium and 5.3 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 11 times more Calcium and 1.3 times more Water than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt and Tomatoes in Juice with Salt contain similar levels of Copper and Iron per one pound.
• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt has 5.9 times more Energy, 6.4 times more Carbohydrate, 1.5 times more Fiber and 3.9 times more Protein than Tomatoes in Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.