Comparing Nutrients in 7 ounces Cornmeal, degermed, enriched, yellow VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, degermed, enriched, yellow	8%	4%	88%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cornmeal, degermed, enriched, yellow	Tomato Paste	Recommended Dietary Allowance
Energy	25.3% 734kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	29% 37.5g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	33.3% 24g	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	0.47% 0.34g	16% 11.6g	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	% 1.1g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 0.6g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	25% 14g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, degermed, enriched, yellow	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.6% 9.86mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	33% 0.43mg	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	104% 415μg	5.95% 24μg	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	0% 0mg	48.3% 43.5mg	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	1.6% 0.24mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, degermed, enriched, yellow	Tomato Paste	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	80.5% 0.72mg	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	108% 8.65mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	26% 0.6mg	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	28% 196mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.6% 22g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, degermed, enriched, yellow VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Cornmeal, degermed, enriched, yellow versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cornmeal, degermed, enriched, yellow vs Tomato Paste:

• 7 ounces of Cornmeal, degermed, enriched, yellow have 9.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 17.4 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 6.9 times more Vitamin A, more Vitamin C, 35.8 times more Vitamin E and more Vitamin K than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Tomato Paste provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cornmeal, degermed, enriched, yellow as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cornmeal, degermed, enriched, yellow vs Tomato Paste:

• 7 ounces of Cornmeal, degermed, enriched, yellow have 1.5 times more Iron and 2 times more Selenium than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 12 times more Calcium, 4.8 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 7.1 times more Potassium and 8.4 times more Sodium than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Tomato Paste contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cornmeal, degermed, enriched, yellow have 4.5 times more Energy, 5.3 times more Omega 6, 4.2 times more Carbohydrate and 1.6 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 7.6 times more Sugars and 34.4 times more Fructose than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Tomato Paste offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Cornmeal, degermed, enriched, yellow as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in seven ounces.