Comparing Nutrients in 1 pound Tomatoes VS Canned Corn, Sweet, White, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%

Macro Nutrients

	Tomatoes	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	65% 84.5g	130g per day for Men 19-50 years
Sugars	16.5% 12g	38% 27.6g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	7.13% 4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	51% 204μg	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	69% 62mg	23% 21mg	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	16.3% 2.45mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	3.18% 127μg	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	15.3% 1.22mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	13.4% 0.31mg	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	15.6% 109mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	79% 1184mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	11.6% 429g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B6, 3 times more Vitamin C, 7.7 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While Canned Corn, Sweet, White, Cream Style, Regular Pack contains 2.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5 and 3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• Raw Ripe Red Tomatoes have 2.5 times more Calcium, 2.7 times more Copper, 1.7 times more Manganese, 2 times more Potassium and 1.2 times more Water than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.4 times more Magnesium, 1.7 times more Phosphorus, 52.2 times more Sodium and 3.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Corn, Sweet, White, Cream Style, Regular Pack have similar amounts of Iron per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Corn, Sweet, White, Cream Style, Regular Pack contains 4.1 times more Energy, 2.4 times more Omega 6, 4.8 times more Carbohydrate, 2.3 times more Sugars and 2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Corn, Sweet, White, Cream Style, Regular Pack have similar amounts of Fiber per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.