Comparing Nutrients in 500 calories Cornsalad VS Tomatoes

Weight per 500 calories

• Cornsalad: 2381g
• Tomatoes: 2778g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Cornsalad or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cornsalad	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.52g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	NA	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.7g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	87.7% 33.3g	38g per day for Men 19-50 years
Protein	85% 47.6g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Tomatoes	Recommended Dietary Allowance
Vitamin A	939% 8452μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.8% 9.9mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	500% 6.5mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83.3% 333μg	104% 417μg	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	1011% 910mg	423% 381mg	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	NA	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Tomatoes	Recommended Dietary Allowance
Calcium	90% 905mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	649% 52mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	372% 8.55mg	138% 3.17mg	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	180% 1262mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	321% 10929mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	59.7% 2210g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cornsalad vs Tomatoes:

• Raw Cornsalad has 7.2 times more Vitamin A, 1.6 times more Vitamin B1, 3.9 times more Vitamin B2, 2.9 times more Vitamin B6 and 2.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Cornsalad.
• Both Raw Cornsalad and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Cornsalad as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cornsalad vs Tomatoes:

• Raw Cornsalad has 3.3 times more Calcium, 1.9 times more Copper, 6.9 times more Iron, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, more Selenium and 3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Sodium than Raw Cornsalad.
• Both Raw Cornsalad and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Cornsalad has 1.7 times more Fat and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate than Raw Cornsalad.
• Both Raw Cornsalad and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Raw Cornsalad as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.