Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Cornmeal, white, self-rising, degermed, enriched

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Cornmeal, white, self-rising, degermed, enriched: 141g

Cornmeal, white, self-rising, degermed, enriched has 19.7 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high 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 Cornmeal, white, self-rising, degermed, enriched?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	5.96% 1g	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	81% 105g	130g per day for Men 19-50 years
Sugars	95% 69g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	26.3% 10g	38g per day for Men 19-50 years
Protein	47% 26.4g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	79.6% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	40% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	42.3% 0.55mg	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	82% 328μg	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	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	30.6% 306mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	20.3% 0.18mg	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	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	NA	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	125% 877mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	7.04% 239mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	NA	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	127% 1899mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.39% 14.3g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Cornmeal, White, Self-rising, Degermed, Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Cornmeal, white, self-rising, degermed, enriched?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Cornmeal, white, self-rising, degermed, enriched:

• 500 calories of Cooked Ripe Red Tomatoes have more Vitamin A, 2.3 times more Vitamin B3, 4 times more Vitamin B6 and more Vitamin C than Cornmeal, white, self-rising, degermed, enriched.
• Both Cooked Ripe Red Tomatoes and Cornmeal, white, self-rising, degermed, enriched provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Cornmeal, white, self-rising, degermed, enriched:

• 500 calories of Cooked Ripe Red Tomatoes have 11.4 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 25.3 times more Potassium, 2.8 times more Zinc and 182.9 times more Water than Cornmeal, white, self-rising, degermed, enriched.
• While 500 kcal of Cornmeal, white, self-rising, degermed, enriched contain 1.6 times more Calcium and 6.2 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cornmeal, white, self-rising, degermed, enriched contain similar levels of Phosphorus per 500 calories.
• 500 calories of Cornmeal, white, self-rising, degermed, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 1.9 times more Fiber and 2.2 times more Protein than Cornmeal, white, self-rising, degermed, enriched.
• Both Cooked Ripe Red Tomatoes and Cornmeal, white, self-rising, degermed, enriched offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cooked Ripe Red Tomatoes as well as Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.