Comparing Nutrients in 1 pound Microwaved Yellow Corn, Whole Kernel, Frozen VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Tomato Puree	Recommended Dietary Allowance
Energy	17.7% 513kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	21% 15.2g	30.2% 22g	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	1.63% 1.18g	15% 10.8g	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	% 1.95g	% 11g	g per day for Men 19-50 years
Sucrose	% 12g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Tomato Puree	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.8% 2.9mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	44% 0.57mg	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	43% 172μg	12.5% 50μg	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	NA	53.4% 48mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Tomato Puree	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	145% 1.3mg	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	22% 1.77mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	33.3% 0.77mg	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	61.6% 431mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	8.4% 310g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen vs Tomato Puree:

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 3.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B9 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.2 times more Vitamin A, 1.6 times more Vitamin B2, 19.7 times more Vitamin E and 8.5 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Tomato Puree provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Microwaved Yellow Corn, Whole Kernel, Frozen vs Tomato Puree:

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 2.4 times more Phosphorus and 1.5 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 5.3 times more Copper, 4.6 times more Iron, 1.3 times more Manganese, 1.6 times more Potassium and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Tomato Puree contain similar levels of Magnesium per one pound.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned Tomato Puree lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 3 times more Energy, 5.5 times more Omega 6, 2.9 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.4 times more Sugars and 9.2 times more Fructose than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 1 pound of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in one pound.