Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Corn, sweet, white, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	82% 107g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Corn, sweet, white, frozen, kernels on cob, unprepared	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	47.7% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	62.5% 0.81mg	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	45.4% 181μg	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	36.3% 32.7mg	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	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	5% 50mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	25.7% 0.23mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	31% 0.72mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.6% 3.63μg	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	29% 3.18mg	11mg per day for Men 19-50 years
Water	11.6% 428g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Corn, sweet, white, frozen, kernels on cob, unprepared per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Corn, sweet, white, frozen, kernels on cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin A and 3.2 times more Vitamin C than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While 1 lb of Corn, sweet, white, frozen, kernels on cob, unprepared contains 2.9 times more Vitamin B1, 4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.1 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 Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A
• Both Cooked Ripe Red Tomatoes as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 1 pound of Cooked Ripe Red Tomatoes has 1.5 times more Copper and 1.3 times more Water than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While 1 lb of Corn, sweet, white, frozen, kernels on cob, unprepared contains 3.6 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium and 5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Corn, sweet, white, frozen, kernels on cob, unprepared contain similar levels of Iron per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Corn, sweet, white, frozen, kernels on cob, unprepared contains 5.4 times more Energy, 8.5 times more Omega 6, 5.9 times more Carbohydrate, 4 times more Fiber and 3.5 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Corn, sweet, white, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3 in one pound.