Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Canned Corn, Sweet, White, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	12% 8.63g	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	2.56% 1.86g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	6.87% 0.089mg	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	4.6% 18.4μg	16% 63.8μg	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	36% 32.3mg	7.24% 6.52mg	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	5.3% 0.79mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	12% 0.96mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	4.2% 0.096mg	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	5.67% 39.7mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Corn, Sweet, White, Cream Style, Regular Pack per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 5 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, 5 times more Vitamin C, 8 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 5 oz of Canned Corn, Sweet, White, Cream Style, Regular Pack contain 2.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 5 ounces of Cooked Ripe Red Tomatoes have 3.4 times more Copper, 2.2 times more Iron, 1.5 times more Manganese, 1.8 times more Potassium and 1.2 times more Water than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 5 oz of Canned Corn, Sweet, White, Cream Style, Regular Pack contain 1.7 times more Magnesium, 1.4 times more Phosphorus, 23.7 times more Sodium and 4 times more Zinc than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Corn, Sweet, White, Cream Style, Regular Pack contain 4.1 times more Energy, 4.6 times more Carbohydrate, 2.4 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 3 and Omega 6 in five ounces.