Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	10%	5%	85%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	6.14% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	68% 88g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	35% 25.4g	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	1.44% 1.04g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 22.3g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Vitamin A	12% 109μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	61.2% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	19% 0.25mg	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	55.6% 222μg	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	41% 36.7mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Calcium	5% 50mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	24% 0.22mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	13.2% 0.3mg	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	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	82.3% 1234mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.6% 428g	9.4% 347g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack:

• Cooked Ripe Red Tomatoes have 6 times more Vitamin A, 1.4 times more Vitamin B6, 2.8 times more Vitamin C, 14 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• While Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack contains 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 5.2 times more Vitamin B5 and 3.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have similar amounts of Vitamin B1 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack:

• Cooked Ripe Red Tomatoes have 2.2 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Manganese and 1.2 times more Water than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• While Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack contains 2.6 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Selenium, 24.7 times more Sodium and 3.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 5.7 times more Fructose than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• While Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack contains 4.4 times more Energy, 5.5 times more Omega 6, 4.8 times more Carbohydrate, 2.2 times more Sugars, 2.9 times more Fiber and 2.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.