Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Yellow Unenriched Degermed Cornmeal

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Yellow Unenriched Degermed Cornmeal: 81g

Yellow Unenriched Degermed Cornmeal has 14.2 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is high in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Yellow Unenriched Degermed Cornmeal?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Stewed Canned Tomatoes	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	3.85% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	49.6% 64.4g	130g per day for Men 19-50 years
Sugars	56% 40.6g	1.8% 1.3g	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	30% 21.7g	0.19% 0.14g	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	% 19g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.55g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	8.32% 3.16g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	0.99% 8.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	9.46% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	3.1% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	5.07% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	11.4% 0.15mg	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	14.4% 57.7μg	6.1% 24.3μg	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	101% 91mg	0% 0mg	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	64% 9.58mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	39.2% 392mg	0.24% 2.43mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	6.85% 0.062mg	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	192% 15.3mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	6.18% 26mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	6.13% 0.14mg	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	33% 231mg	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	4.86% 0.54mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	0.24% 9.06g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Yellow Unenriched Degermed Cornmeal Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Yellow Unenriched Degermed Cornmeal?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Yellow Unenriched Degermed Cornmeal:

• 300 calories of Stewed Canned Tomatoes have 11.6 times more Vitamin A, 4.7 times more Vitamin B1, 10 times more Vitamin B2, 10.2 times more Vitamin B3, 6.8 times more Vitamin B5, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 98.4 times more Vitamin E and more Vitamin K than Yellow Unenriched Degermed Cornmeal.
• 300 calories of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Yellow Unenriched Degermed Cornmeal:

• 300 calories of Stewed Canned Tomatoes have 161.3 times more Calcium, 21 times more Copper, 17.2 times more Iron, 5.3 times more Magnesium, 4.8 times more Manganese, 2.9 times more Phosphorus, 20.7 times more Potassium, 449.3 times more Sodium, 3.7 times more Zinc and 116.5 times more Water than Yellow Unenriched Degermed Cornmeal.
• Both Stewed Canned Tomatoes and Yellow Unenriched Degermed Cornmeal contain similar levels of Selenium per 300 calories.
• 300 calories of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 31.1 times more Sugars, 157.4 times more Fructose, 3.6 times more Fiber and 1.8 times more Protein than Yellow Unenriched Degermed Cornmeal.
• Both Stewed Canned Tomatoes and Yellow Unenriched Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.