Comparing Nutrients in 1 pound Cornsalad VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cornsalad	Tomato Paste	Recommended Dietary Allowance
Energy	3.3% 95kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	NA	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	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	12.6% 16.3g	66% 85.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	NA	49% 18.6g	38g per day for Men 19-50 years
Protein	16% 9.07g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Tomato Paste	Recommended Dietary Allowance
Vitamin A	179% 1610μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	16% 63.5μg	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	193% 173mg	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	NA	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Tomato Paste	Recommended Dietary Allowance
Calcium	17.2% 172mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	184% 1.66mg	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	124% 9.9mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	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	34.3% 240mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.4% 421g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornsalad VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Cornsalad 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 Cornsalad vs Tomato Paste:

• 1 pound of Cornsalad has 4.7 times more Vitamin A, 1.3 times more Vitamin B6 and 1.7 times more Vitamin C than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.8 times more Vitamin B2, 7.4 times more Vitamin B3 and 3.4 times more Vitamin B5 than Raw Cornsalad.
• Both Cornsalad and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Cornsalad have insufficient amounts of Vitamin B5
• Both Raw Cornsalad as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cornsalad vs Tomato Paste:

• 1 pound of Cornsalad has 1.3 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.7 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 1.6 times more Phosphorus, 2.2 times more Potassium, 5.9 times more Selenium and 14.8 times more Sodium than Raw Cornsalad.
• Both Cornsalad and Tomato Paste contain similar levels of Calcium, Manganese and Zinc per one pound.
• 1 pound of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 3.9 times more Energy, 5.3 times more Carbohydrate and 2.2 times more Protein than Raw Cornsalad.
• 1 pound of Cornsalad provide inadequate amounts of Energy