Comparing Nutrients in 500 calories Boiled frozen sweet white Corn kernels VS Stewed Canned Tomatoes

Weight per 500 calories

• Boiled frozen sweet white Corn kernels: 625g
• Stewed Canned Tomatoes: 1923g

Boiled frozen sweet white Corn kernels have 3.1 times more energy per 100g than Stewed Canned Tomatoes. It has average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled frozen sweet white Corn kernels or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen sweet white Corn kernels	12%	4%	84%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled frozen sweet white Corn kernels	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.77% 2.7g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	92% 119g	130g per day for Men 19-50 years
Sugars	27% 19.5g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	39.5% 15g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	30.7% 17g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen sweet white Corn kernels	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.2% 0.52mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	25% 0.33mg	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	48.4% 194μg	24% 96μg	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	21.5% 19.4mg	169% 152mg	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	2.9% 0.44mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.56% 1.88μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen sweet white Corn kernels	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.5% 25mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	239% 2.15mg	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	27.3% 2.2mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	49.3% 1.13mg	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	51% 356mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.3mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	13% 480g	47.6% 1760g	3700g per day for Men 19-50 years

Boiled Frozen Sweet White Corn Kernels VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled frozen sweet white Corn kernels or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Boiled frozen sweet white Corn kernels vs Stewed Canned Tomatoes:

• 500 calories of Boiled frozen sweet white Corn kernels have 2.5 times more Vitamin B6 and 2 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 7.8 times more Vitamin C, 36.5 times more Vitamin E and 24.6 times more Vitamin K than Boiled frozen sweet white Corn kernels, drained.
• 500 calories of Boiled frozen sweet white Corn kernels have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled frozen sweet white Corn kernels, drained as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled frozen sweet white Corn kernels vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 26.2 times more Calcium, 9.3 times more Copper, 11.7 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 4.3 times more Potassium, 2.6 times more Selenium, 136 times more Sodium, 1.3 times more Zinc and 3.7 times more Water than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels and Stewed Canned Tomatoes contain similar levels of Phosphorus per 500 calories.
• 500 calories of Boiled frozen sweet white Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 3.5 times more Sugars and 1.3 times more Fiber than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Boiled frozen sweet white Corn kernels, drained as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.