Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Whole White Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Whole White Corn Flour	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	45.5% 7.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	268% 349g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	4% 2.9g	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	8.2% 5.94g	NA	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	87% 33g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Whole White Corn Flour	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	129% 1.68mg	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	14.7% 59μg	28.3% 113μg	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	115% 103mg	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	17% 2.54mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	5% 50mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	116% 1.04mg	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	38.6% 3.1mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	91% 2.1mg	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	18% 127mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	71.3% 7.85mg	11mg per day for Men 19-50 years
Water	11.6% 428g	1.34% 49.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Whole White Corn Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Whole White Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Whole White Corn Flour:

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 9.3 times more Vitamin K than Whole White Corn Flour.
• While 1 lb of Whole-grain White Corn Flour contains 6.8 times more Vitamin B1, 3.6 times more Vitamin B2, 3.6 times more Vitamin B3, 5.1 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Whole White Corn Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Whole-grain White Corn Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Whole White Corn Flour:

• 1 pound of Cooked Ripe Red Tomatoes has 8.6 times more Water than Whole White Corn Flour.
• While 1 lb of Whole-grain White Corn Flour contains 3.1 times more Copper, 3.5 times more Iron, 10.3 times more Magnesium, 4.4 times more Manganese, 9.7 times more Phosphorus, 1.4 times more Potassium, 30.8 times more Selenium and 12.4 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Whole-grain White Corn Flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Ripe Red Tomatoes has 3.9 times more Sugars than Whole White Corn Flour.
• While 1 lb of Whole-grain White Corn Flour contains 20.1 times more Energy, 35.1 times more Fat, 26.5 times more Omega 3, 40.6 times more Omega 6, 19.2 times more Carbohydrate, 10.4 times more Fiber and 7.3 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein