Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Corn	10%	11%	79%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Corn	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	9.45% 3.03g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	56% 9.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	259% 337g	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	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Corn	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	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	38.5% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	217% 2.82mg	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	21.5% 86μg	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	15% 2.22mg	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	Corn	Recommended Dietary Allowance
Calcium	5% 50mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	158% 1.42mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	96% 2.2mg	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	136% 953mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	128% 70.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	91% 10mg	11mg per day for Men 19-50 years
Water	11.6% 428g	1.27% 47g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 2.2 times more Vitamin A, more Vitamin C and 9.3 times more Vitamin K than Yellow Corn Grain .
• While Yellow Corn Grain contains 10.7 times more Vitamin B1, 9.1 times more Vitamin B2, 6.8 times more Vitamin B3, 3.3 times more Vitamin B5, 7.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Yellow Corn Grain have similar amounts of Vitamin E per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Yellow Corn Grain have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Ripe Red Tomatoes have 1.6 times more Calcium and 9.1 times more Water than Yellow Corn Grain .
• While Yellow Corn Grain contains 4.2 times more Copper, 4 times more Iron, 14.1 times more Magnesium, 4.6 times more Manganese, 7.5 times more Phosphorus, 1.3 times more Potassium, 31 times more Selenium, 3.2 times more Sodium and 15.8 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 3.9 times more Sugars than Yellow Corn Grain .
• While Yellow Corn Grain contains 20.3 times more Energy, 43.1 times more Fat, 44.5 times more Saturated Fat, 32.5 times more Omega 3, 49.9 times more Omega 6, 18.5 times more Carbohydrate, 10.4 times more Fiber and 9.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Yellow Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.