Comparing Nutrients in 1 pound Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Tomato Paste	Recommended Dietary Allowance
Energy	13.8% 399kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	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	72.3% 94g	66% 85.8g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	1.88% 1.36g	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	% 1.72g	% 26g	g per day for Men 19-50 years
Sucrose	% 7.5g	% 1.36g	g per day for Men 19-50 years
Fiber	25% 9.53g	49% 18.6g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Tomato Paste	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	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	41% 163μg	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	32.3% 29mg	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	2.4% 0.36mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Tomato Paste	Recommended Dietary Allowance
Calcium	1.8% 18mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.2μg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	45.4% 318mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	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	0.91% 13.6mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Tomato Paste:

• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 1.4 times more Vitamin B1, 2.5 times more Vitamin B5 and 3 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 7.6 times more Vitamin A, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, 3.4 times more Vitamin C, 53.8 times more Vitamin E and 38 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Tomato Paste:

• 1 lb of Canned Tomato Paste contains 9 times more Calcium, 10.1 times more Copper, 7.1 times more Iron, 2.3 times more Magnesium, 2.5 times more Manganese, 4.8 times more Potassium, 7.6 times more Selenium, 19.7 times more Sodium and 1.7 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Tomato Paste contain similar levels of Phosphorus per one pound.
• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 2.3 times more Omega 6 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 4.9 times more Sugars, 19.5 times more Fructose, 2 times more Fiber and 1.4 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Tomato Paste offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 6
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in one pound.