Comparing Nutrients in 5 ounces Canned Corn, Sweet, White, Cream Style, Regular Pack VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.6% 105kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	NA	38g per day for Men 19-50 years
Protein	4.4% 2.47g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	11.2% 0.15mg	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	16% 63.8μg	3.2% 12.8μg	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	7.24% 6.52mg	9.76% 8.8mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	5.5% 0.44mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	8.14% 0.19mg	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	8.1% 56.7mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3% 111g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Cream Style, Regular Pack VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Corn, Sweet, White, Cream Style, Regular Pack versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack vs Canned Tomatoes with Green Chilies:

• 5 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 5 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• 5 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin A
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Corn, Sweet, White, Cream Style, Regular Pack vs Canned Tomatoes with Green Chilies:

• 5 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have 1.4 times more Magnesium, 2.9 times more Phosphorus and 4.3 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 5 times more Calcium, 4.1 times more Copper, 1.9 times more Manganese and 1.5 times more Sodium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Canned Tomatoes with Green Chilies contain similar levels of Iron, Potassium and Water per five ounces.
• 5 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Calcium
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have 4.9 times more Energy, 5.1 times more Carbohydrate and 2.5 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in five ounces.