Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Boiled Yellow Sweet Corn

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Boiled Yellow Sweet Corn: 521g

Boiled and Drained Yellow Sweet Corn has 6 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is average in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Boiled Yellow Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	5.86% 0.094g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	84% 109g	130g per day for Men 19-50 years
Sugars	110% 79.7g	32.6% 23.6g	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	56.5% 41g	5.68% 4.1g	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	% 38.8g	% 4.38g	g per day for Men 19-50 years
Sucrose	% 0g	% 14.3g	g per day for Men 19-50 years
Fiber	156% 59.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	44% 24.7g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	7.52% 67.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	54.8% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	82.5% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	55.7% 0.72mg	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	62.5% 250μg	30% 120μg	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	438% 394mg	32% 28.6mg	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	123% 18.4mg	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	103% 1031mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	28.4% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	38% 0.87mg	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	76% 531mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	0.35% 5.2mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	80% 2961g	10.3% 382g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Boiled Yellow Sweet Corn:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 9.2 times more Vitamin A, 37.1 times more Vitamin B1, 5.8 times more Vitamin B2, 2.5 times more Vitamin B3, 4.8 times more Vitamin B6, 2.1 times more Vitamin B9, 13.7 times more Vitamin C, 39.3 times more Vitamin E and 39 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B5 per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Boiled Yellow Sweet Corn:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 66 times more Calcium, 6.4 times more Copper, 7.6 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 5.3 times more Potassium, 21 times more Selenium, 690 times more Sodium and 7.7 times more Water than Boiled and Drained Yellow Sweet Corn.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Yellow Sweet Corn have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.3 times more Omega 3, 3.4 times more Sugars, 9.9 times more Fructose, 4.8 times more Fiber and 1.4 times more Protein than Boiled and Drained Yellow Sweet Corn.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Yellow Sweet Corn have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.