Comparing Nutrients in 1 pound Canned Corn With Red And Green Peppers with Liquids VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Tomatoes	Recommended Dietary Allowance
Energy	11.7% 340kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	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	63.4% 82.4g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	14.3% 5.44g	38g per day for Men 19-50 years
Protein	19% 10.6g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Tomatoes	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	38.6% 154μg	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	44.4% 40mg	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	NA	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Tomatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	44.8% 3.6mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	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	40% 281mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	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	105% 1574mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.5% 352g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Corn With Red And Green Peppers with Liquids vs Tomatoes:

• Canned Corn With Red And Green Peppers Solids and Liquids have 4.2 times more Vitamin B2, 1.6 times more Vitamin B3, 5 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Vitamin A, 1.7 times more Vitamin B1 and 1.6 times more Vitamin C than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids 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 Canned Corn With Red And Green Peppers with Liquids vs Tomatoes:

• Canned Corn With Red And Green Peppers Solids and Liquids have 2.9 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, more Selenium, 69.4 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Calcium, 2.7 times more Manganese and 1.5 times more Potassium than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Corn With Red And Green Peppers Solids and Liquids have 4.2 times more Energy, 3.2 times more Omega 6, 4.7 times more Carbohydrate and 2.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.