Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Boiled frozen white Corn kernels, drained with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.29% 0.094g	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	1.64% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	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	2.56% 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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled frozen white Corn kernels, drained with Salt	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	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	11.5% 1.84mg	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	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	4.6% 18.4μg	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	36% 32.3mg	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	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	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	5.83% 0.052mg	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	12% 0.96mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	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	5.67% 39.7mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	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	1.04% 15.6mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	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

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Boiled frozen white Corn kernels, drained with Salt:

• Cooked Ripe Red Tomatoes have more Vitamin A, 7.4 times more Vitamin C, 8 times more Vitamin E and 9.3 times more Vitamin K than Boiled frozen sweet white Corn kernels, drained with Salt.
• While Boiled frozen sweet white Corn kernels, drained with Salt contain 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled frozen sweet white Corn kernels, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Boiled frozen white Corn kernels, drained with Salt:

• Cooked Ripe Red Tomatoes have 2.8 times more Calcium, 2 times more Copper, 1.9 times more Iron, 1.5 times more Potassium and 1.2 times more Water than Boiled frozen sweet white Corn kernels, drained with Salt.
• While Boiled frozen sweet white Corn kernels, drained with Salt contain 2.1 times more Magnesium, 2 times more Phosphorus, 1.4 times more Selenium, 22.3 times more Sodium and 2.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled frozen sweet white Corn kernels, drained with Salt have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled frozen sweet white Corn kernels, drained with Salt contain 4.4 times more Energy, 4.7 times more Omega 6, 4.9 times more Carbohydrate, 1.3 times more Sugars, 3.4 times more Fiber and 2.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled frozen sweet white Corn kernels, drained with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.