Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Enriched yellow Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	7.54% 2.4g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	44.6% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	267% 347g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	NA	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	76.4% 29g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	12% 109μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	558% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	166% 2.15mg	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	184% 735μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	5% 50mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	105% 0.95mg	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	482% 38.6mg	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	74% 1.7mg	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	150% 1048mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	86.6% 47.6μg	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	74.2% 8.16mg	11mg per day for Men 19-50 years
Water	11.6% 428g	1.2% 44.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Enriched yellow Corn flour masa per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Enriched yellow Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Enriched yellow Corn flour masa:

• 1 pound of Cooked Ripe Red Tomatoes has 2.2 times more Vitamin A and more Vitamin C than Enriched yellow Corn flour masa.
• While 1 lb of Enriched yellow Corn flour masa contains 41 times more Vitamin B1, 36.6 times more Vitamin B2, 18.7 times more Vitamin B3, 1.5 times more Vitamin B5, 6 times more Vitamin B6 and 12.5 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 Enriched yellow Corn flour masa have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Enriched yellow Corn flour masa:

• 1 pound of Cooked Ripe Red Tomatoes has 9.6 times more Water than Enriched yellow Corn flour masa.
• While 1 lb of Enriched yellow Corn flour masa contains 12.5 times more Calcium, 2.8 times more Copper, 12.5 times more Iron, 10.3 times more Magnesium, 3.6 times more Manganese, 8.3 times more Phosphorus, 21 times more Selenium and 12.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Enriched yellow Corn flour masa contain similar levels of Potassium per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Enriched yellow Corn flour masa contains 20.2 times more Energy, 33.5 times more Fat, 26 times more Omega 3, 39.8 times more Omega 6, 19.1 times more Carbohydrate, 9.1 times more Fiber and 8.9 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