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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Tomato Puree	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	1.86% 54kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	9.8% 12.7g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.34g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	3.9% 15.6μg	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	16.7% 15mg	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	18.6% 2.8mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	31.5% 2.52mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	8.1% 56.7mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.37% 125g	2.87% 106g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Tomato Puree 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 Puree vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 5 ounces of Tomato Puree have 2.6 times more Vitamin A, 1.2 times more Vitamin B5, 1.7 times more Vitamin C, 24.6 times more Vitamin E and 11.3 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 3.3 times more Vitamin B1, 1.3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 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 Puree 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 Puree vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 5 ounces of Tomato Puree have 8 times more Copper, 4.2 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 2.1 times more Potassium than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.8 times more Phosphorus than Canned Tomato Puree.
• Both Tomato Puree and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain similar levels of Zinc and Water per five ounces.
• Both Canned Tomato Puree as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Puree have 1.9 times more Sugars and 7.9 times more Fructose 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 Energy, 4.3 times more Omega 6, 2.3 times more Carbohydrate and 1.8 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Canned Tomato Puree as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3 in five ounces.