Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	19.2% 14g	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	2.88% 2.1g	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	% 2.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.9g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	12% 109μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	34.5% 0.45mg	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	39.7% 159μg	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	17.6% 16mg	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	2.1% 0.32mg	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	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	5% 50mg	1.36% 13.6mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	30.6% 0.7mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	31% 1057mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.6% 428g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Boiled Frozen sweet yellow Corn kernels per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Boiled Frozen sweet yellow Corn kernels:

• 1 pound of Cooked Ripe Red Tomatoes has 2.4 times more Vitamin A, 6.5 times more Vitamin C, 8 times more Vitamin E and 9.3 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels.
• While 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Boiled Frozen sweet yellow Corn kernels:

• 1 pound of Cooked Ripe Red Tomatoes has 1.6 times more Copper, 1.4 times more Iron and 1.2 times more Water than Boiled Frozen sweet yellow Corn kernels.
• While 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 3.1 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus and 4.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Frozen sweet yellow Corn kernels contain similar levels of Potassium per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen sweet yellow Corn kernels, drained lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 4.5 times more Energy, 4.8 times more Carbohydrate, 3.4 times more Fiber and 2.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen sweet yellow Corn kernels, drained provide inadequate amounts of Omega 3 and Omega 6 in one pound.