Comparing Nutrients in 1 pound Boiled Yellow Sweet Corn with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	15% 435kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	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	73.2% 95g	12% 15.7g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	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	4.94% 3.6g	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	% 3.8g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 12.4g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	26% 104μg	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	27.7% 25mg	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	2.72% 0.41mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn 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	24.7% 0.22mg	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	25.5% 2.04mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	50% 349mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9% 333g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn with Salt VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Yellow Sweet Corn 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 Yellow Sweet Corn with Salt vs Tomatoes in Juice with Salt:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 2.4 times more Vitamin B3, 6.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.5 times more Vitamin A, 6.2 times more Vitamin B1, 2.3 times more Vitamin C, 6.6 times more Vitamin E and 6.5 times more Vitamin K than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Yellow Sweet Corn 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 Yellow Sweet Corn with Salt vs Tomatoes in Juice with Salt:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 2.6 times more Magnesium, 2.5 times more Manganese, 4.5 times more Phosphorus, 2.2 times more Sodium and 5.2 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, 1.3 times more Iron and 1.3 times more Water than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Tomatoes in Juice with Salt contain similar levels of Copper and Potassium per one pound.
• 1 pound of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Yellow Sweet Corn 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 Yellow Sweet Corn with Salt has 6 times more Energy, 6 times more Omega 6, 6 times more Carbohydrate, 1.8 times more Sugars, 1.3 times more Fiber and 4.3 times more Protein than Tomatoes in Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in one pound.