Comparing Nutrients in 5 ounces Tomato Paste VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Tomato Paste	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	4% 116kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	24% 17.3g	4.9% 3.54g	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	11.4% 8.3g	0.59% 0.43g	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	% 8.15g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 2.34g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11% 6.12g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	12% 108μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	18.3% 0.24mg	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	4.25% 17μg	12.8% 51μg	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	34.5% 31mg	10% 9.07mg	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	40.6% 6.1mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.52% 20.7μg	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	53% 4.22mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	7.6% 0.17mg	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	17% 118mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 5 ounces of Tomato Paste have 7.6 times more Vitamin A, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, 3.4 times more Vitamin C, 53.8 times more Vitamin E and 38 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B5 and 3 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 5 ounces of Tomato Paste have 9 times more Calcium, 10.1 times more Copper, 7.1 times more Iron, 2.3 times more Magnesium, 2.5 times more Manganese, 4.8 times more Potassium, 7.6 times more Selenium, 19.7 times more Sodium and 1.7 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Tomato Paste and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain similar levels of Phosphorus per five ounces.
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 4.9 times more Sugars, 19.5 times more Fructose, 2 times more Fiber and 1.4 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 2.3 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3 in five ounces.