Comparing Nutrients in 300 calories Cornmeal VS Tomatoes in Juice with Salt

Weight per 300 calories

• Cornmeal: 83g
• Tomatoes in Juice with Salt: 1875g

Cornmeal has 22.6 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Cornmeal or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cornmeal	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.54% 0.041g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.7g	50% 65g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	66% 48g	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	NA	34% 24.6g	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	NA	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16% 6.05g	94% 35.6g	38g per day for Men 19-50 years
Protein	12% 6.73g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.1μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	160% 2.1mg	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	5.18% 20.7μg	37.5% 150μg	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	0% 0mg	263% 236mg	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	2.32% 0.35mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0.5% 4.97mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	35.7% 2.86mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	55.4% 1.28mg	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	28.5% 200mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cornmeal vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 41.1 times more Vitamin A, 33.8 times more Vitamin B1, 6.2 times more Vitamin B2, 4.4 times more Vitamin B3, 6.2 times more Vitamin B5, 8.3 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin C, 31.8 times more Vitamin E and 196.1 times more Vitamin K than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cornmeal vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 124.4 times more Calcium, 6.1 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 3.1 times more Manganese, 1.6 times more Phosphorus, 15.1 times more Potassium, 74.3 times more Sodium, 1.5 times more Zinc and 208.9 times more Water than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Fat, 1.8 times more Omega 3, 1.4 times more Omega 6, 90.1 times more Sugars, 5.9 times more Fiber and 2.2 times more Protein than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Whole-grain Yellow Cornmeal as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.