Comparing Nutrients in 1 pound Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	10%	5%	85%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	12.4% 358kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.14% 1.04g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88g	21.6% 28g	130g per day for Men 19-50 years
Sugars	35% 25.4g	22% 16g	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	1.44% 1.04g	11.8% 8.53g	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	% 1.6g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 22.3g	% 0.091g	g per day for Men 19-50 years
Fiber	24% 9.07g	12% 4.54g	38g per day for Men 19-50 years
Protein	19.5% 11g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	2% 18μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	5.93% 0.077mg	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	55.6% 222μg	5.67% 22.7μg	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	41% 36.7mg	40% 36mg	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	1.2% 0.18mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	56.4% 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	24% 1.9mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	11.6% 0.27mg	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	41.5% 290mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	82.3% 1234mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.4% 347g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack vs Stewed Canned Tomatoes:

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 5.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 9.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Vitamin A, 20.8 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin C per 1 lb.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack vs Stewed Canned Tomatoes:

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 1.9 times more Magnesium, 3.2 times more Phosphorus, 1.2 times more Sodium and 2.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 6.8 times more Calcium, 2.3 times more Copper and 3.2 times more Iron than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack and Stewed Canned Ripe Red Tomatoes have similar amounts of Manganese, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 3 times more Energy, 3.1 times more Omega 6, 3.1 times more Carbohydrate, 1.6 times more Sugars, 2 times more Fiber and 2.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 8.2 times more Fructose than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.