Comparing Nutrients in 5 ounces Tomatoes VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Tomatoes	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	12.2% 8.87g	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	2.68% 1.94g	3.8% 2.75g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.26g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	15% 59.5μg	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	21.6% 19.4mg	10.7% 9.64mg	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	5.1% 0.77mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	8.5% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	10% 0.23mg	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	4.86% 34mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Yellow Sweet Corn:

• Raw Ripe Red Tomatoes have 4.7 times more Vitamin A, 2 times more Vitamin C, 7.7 times more Vitamin E and 26.3 times more Vitamin K than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 3 times more Vitamin B3, 8.1 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Yellow Sweet Corn have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Yellow Sweet Corn:

• Raw Ripe Red Tomatoes have 5 times more Calcium and 1.2 times more Water than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.9 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus, more Selenium, 3 times more Sodium and 2.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Yellow Sweet Corn have similar amounts of Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Yellow Sweet Corn contains 4.8 times more Energy, 6.8 times more Fat, 11.6 times more Saturated Fat, 5.9 times more Omega 6, 4.8 times more Carbohydrate, 2.4 times more Sugars, 1.4 times more Fructose, 1.7 times more Fiber and 3.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.