Comparing Nutrients in 5 ounces Cornmeal, white, self-rising, bolted, plain, enriched VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	16.3% 473kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	NA	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.5g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	21% 11.7g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	8.6% 0.11mg	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	82.6% 330μg	4.6% 18.4μg	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	0% 0mg	36% 32.3mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, bolted, plain, enriched	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	51% 512mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	12% 0.11mg	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	102% 8.16mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	6.47% 0.15mg	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	163% 1140mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	118% 1768mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, bolted, plain, enriched VS Cooked Ripe Red Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cornmeal, white, self-rising, bolted, plain, enriched versus 5 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cornmeal, white, self-rising, bolted, plain, enriched vs Cooked Ripe Red Tomatoes:

• 5 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have 18.4 times more Vitamin B1, 18.2 times more Vitamin B2, 9.9 times more Vitamin B3, 3.3 times more Vitamin B5, 6.8 times more Vitamin B6 and 17.9 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Cornmeal, white, self-rising, bolted, plain, enriched.
• 5 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cornmeal, white, self-rising, bolted, plain, enriched vs Cooked Ripe Red Tomatoes:

• 5 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have 32.8 times more Calcium, 2 times more Copper, 8.5 times more Iron, 9.6 times more Magnesium, 28.7 times more Phosphorus, 113.4 times more Sodium and 14.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain 7.5 times more Water than Cornmeal, white, self-rising, bolted, plain, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cooked Ripe Red Tomatoes contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have 18.6 times more Energy, 30.9 times more Fat, 23.5 times more Omega 3, 35.8 times more Omega 6, 17.5 times more Carbohydrate, 9.6 times more Fiber and 8.7 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein