Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Boiled Yellow Sweet Corn with Salt

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Boiled Yellow Sweet Corn with Salt: 521g

Boiled and Drained Yellow Sweet Corn with Salt has 5.3 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is average in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled Yellow Sweet Corn with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Yellow Sweet Corn with Salt	12%	12%	76%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	5.86% 0.094g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	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	85.7% 111g	84% 109g	130g per day for Men 19-50 years
Sugars	95% 69g	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	50% 36.4g	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	% 32.8g	% 4.38g	g per day for Men 19-50 years
Sucrose	% 0g	% 14.3g	g per day for Men 19-50 years
Fiber	51% 19.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	47% 26.4g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	7.52% 67.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	54.8% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	82.5% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	30.6% 306mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	28.4% 0.26mg	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	236% 19mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	111% 778mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	71% 2621g	10.3% 382g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Boiled Yellow Sweet Corn With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled Yellow Sweet Corn with Salt?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Boiled Yellow Sweet Corn with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 9.8 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6, 3 times more Vitamin B9, 22.1 times more Vitamin C, 33.2 times more Vitamin E and 37.3 times more Vitamin K than Boiled Yellow Sweet Corn with Salt.
• Both Cooked Ripe Red Tomatoes and Boiled Yellow Sweet Corn with Salt provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Boiled Yellow Sweet Corn with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 19.6 times more Calcium, 8.2 times more Copper, 8.1 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 1.9 times more Phosphorus, 5.3 times more Potassium, 13.3 times more Selenium, 1.2 times more Zinc and 6.9 times more Water than Boiled Yellow Sweet Corn with Salt.
• While 500 kcal of Boiled and Drained Yellow Sweet Corn with Salt contain 4.3 times more Sodium than Cooked Ripe Red Tomatoes.
• 500 calories of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 2.9 times more Sugars, 8.8 times more Fructose, 1.6 times more Fiber and 1.5 times more Protein than Boiled Yellow Sweet Corn with Salt.
• While 500 kcal of Boiled and Drained Yellow Sweet Corn with Salt contain 2.6 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Yellow Sweet Corn with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Yellow Sweet Corn with Salt provide inadequate amounts of Omega 3 in 500 calories.