Comparing Nutrients in 1 pound Tomatoes VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Tomatoes	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	12% 2.04g	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	90% 117g	130g per day for Men 19-50 years
Sugars	16.5% 12g	21% 15.2g	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	1.63% 1.18g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 12g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.13% 4g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	21% 191μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	57.8% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	42% 0.54mg	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	43% 172μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	27.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	25.4% 0.59mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Raw Ripe Red Tomatoes have 3.5 times more Vitamin A, 5.4 times more Vitamin E and 19.8 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 7.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Raw Ripe Red Tomatoes have 2 times more Calcium and 1.4 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.4 times more Iron, 2.3 times more Magnesium, 4 times more Phosphorus and 3.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Copper, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 5.3 times more Fructose than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 6.3 times more Energy, 7.1 times more Fat, 5.6 times more Omega 6, 6.7 times more Carbohydrate, 1.3 times more Sugars, 2.2 times more Fiber and 4.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.