Comparing Nutrients in 5 ounces Tomato Juice with Salt VS Boiled frozen white Corn kernels, drained with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%

Macro Nutrients

	Tomato Juice with Salt	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Energy	0.83% 24kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	1.64% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.85% 5g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	6.1% 4.42g	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	2.6% 1.9g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.5% 0.57g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	14% 0.18mg	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	7.1% 28.3μg	11% 44μg	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	110% 99mg	4.9% 4.4mg	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	3.02% 0.45mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	5.83% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.8μg	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	6.9% 0.55mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	7.83% 0.18mg	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	3.85% 27mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Boiled frozen white Corn kernels, drained with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Juice with Salt versus 5 oz of Boiled frozen white Corn kernels, drained with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Juice with Salt vs Boiled frozen white Corn kernels, drained with Salt:

• 5 ounces of Tomato Juice with Salt have more Vitamin A, 1.2 times more Vitamin B1, 22.6 times more Vitamin C and 4.6 times more Vitamin E than Boiled frozen white Corn kernels, drained with Salt.
• While 5 oz of Boiled frozen sweet white Corn kernels, drained with Salt contain 1.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled frozen white Corn kernels, drained with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled frozen white Corn kernels, drained with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Juice with Salt as well as Boiled frozen sweet white Corn kernels, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Tomato Juice with Salt vs Boiled frozen white Corn kernels, drained with Salt:

• 5 ounces of Tomato Juice with Salt have 1.5 times more Potassium and 1.2 times more Water than Boiled frozen white Corn kernels, drained with Salt.
• While 5 oz of Boiled frozen sweet white Corn kernels, drained with Salt contain 1.7 times more Magnesium, 1.9 times more Manganese, 3 times more Phosphorus and 3.6 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled frozen white Corn kernels, drained with Salt contain similar levels of Copper, Iron and Sodium per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Canned Tomato Juice with Salt as well as Boiled frozen sweet white Corn kernels, drained with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled frozen sweet white Corn kernels, drained with Salt contain 4.7 times more Energy, 5.5 times more Carbohydrate, 6 times more Fiber and 3.2 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled frozen white Corn kernels, drained with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Boiled frozen sweet white Corn kernels, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.