Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	2.35% 68kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	21.6% 3.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	277% 360g	130g per day for Men 19-50 years
Sugars	NA	10% 7.3g	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	1.06% 0.77g	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	% 2.54g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	NA	46.6% 17.7g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	57.6% 32.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	10% 91μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	63.5% 0.83mg	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	10.2% 41μg	34% 136μg	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	31.2% 28mg	0% 0mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	9.07% 91mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	38.3% 0.34mg	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	14.7% 1.18mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	34.3% 0.79mg	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	9.07% 63.5mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	11.6% 427g	1.37% 50.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Yellow Unenriched Degermed Cornmeal per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Yellow Unenriched Degermed Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Yellow Unenriched Degermed Cornmeal:

• 1 pound of Canned Tomatoes with Green Chilies has 1.8 times more Vitamin A and more Vitamin C than Yellow Unenriched Degermed Cornmeal.
• While 1 lb of Yellow Unenriched Degermed Cornmeal contains 4.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Yellow Unenriched Degermed Cornmeal:

• 1 pound of Canned Tomatoes with Green Chilies has 6.7 times more Calcium, 57.3 times more Sodium and 8.4 times more Water than Yellow Unenriched Degermed Cornmeal.
• While 1 lb of Yellow Unenriched Degermed Cornmeal contains 4.2 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 7.1 times more Phosphorus, 1.3 times more Potassium, 26.3 times more Selenium and 5.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Yellow Unenriched Degermed Cornmeal contain similar levels of Copper per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 pound of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Yellow Unenriched Degermed Cornmeal contains 24.7 times more Energy, 27.9 times more Omega 6, 21.9 times more Carbohydrate and 10.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in one pound.