Comparing Nutrients in 1 pound Yellow Sweet Corn VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Tomatoes	17%	9%	74%

Macro Nutrients

	Yellow Sweet Corn	Tomatoes	Recommended Dietary Allowance
Energy	13.5% 390kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.12g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 85g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	39% 28.4g	16.5% 12g	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	12% 8.8g	8.57% 6.2g	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	% 15.6g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 4.04g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	26.5% 15g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Tomatoes	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.03mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	17% 68μg	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	34.3% 31mg	69% 62mg	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	2.1% 0.32mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Tomatoes	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	29.5% 2.36mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	22.5% 0.52mg	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	57.7% 404mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	36% 1225mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.32% 345g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Yellow Sweet Corn vs Tomatoes:

• Raw Yellow Sweet Corn has 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 3 times more Vitamin B3, 8.1 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.7 times more Vitamin A, 2 times more Vitamin C, 7.7 times more Vitamin E and 26.3 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Yellow Sweet Corn as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Yellow Sweet Corn vs Tomatoes:

• Raw Yellow Sweet Corn has 1.9 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus, more Selenium, 3 times more Sodium and 2.7 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5 times more Calcium than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Raw Ripe Red Tomatoes have similar amounts of Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Yellow Sweet Corn has 4.8 times more Energy, 6.8 times more Fat, 11.6 times more Saturated Fat, 5.9 times more Omega 6, 4.8 times more Carbohydrate, 2.4 times more Sugars, 1.4 times more Fructose, 1.7 times more Fiber and 3.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Yellow Sweet Corn as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.