Comparing Nutrients in 7 ounces Tomato Puree VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Tomato Puree	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	9.43% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	121% 158g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	4.4% 3.2g	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	6.5% 4.72g	0.47% 0.34g	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	% 4.86g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.35g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	27.8% 0.36mg	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	5.46% 22μg	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	23.4% 21mg	0% 0mg	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	26% 3.9mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	16.8% 0.15mg	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	44% 3.53mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	15% 0.35mg	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	11.3% 79.4mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Yellow Unenriched Degermed Cornmeal per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Puree versus 7 oz of Yellow Unenriched Degermed Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Puree vs Yellow Unenriched Degermed Cornmeal:

• 7 ounces of Tomato Puree have 2.4 times more Vitamin A, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin C, 16.4 times more Vitamin E and more Vitamin K than Yellow Unenriched Degermed Cornmeal.
• While 7 oz of Yellow Unenriched Degermed Cornmeal contain 5.6 times more Vitamin B1, 1.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Canned Tomato Puree.
• 7 ounces of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Yellow Unenriched Degermed Cornmeal:

• 7 ounces of Tomato Puree have 3.8 times more Copper, 1.6 times more Iron, 3.1 times more Potassium and 7.9 times more Water than Yellow Unenriched Degermed Cornmeal.
• While 7 oz of Yellow Unenriched Degermed Cornmeal contain 1.4 times more Magnesium, 2.5 times more Phosphorus, 15 times more Selenium and 1.8 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Yellow Unenriched Degermed Cornmeal contain similar levels of Manganese per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 3 times more Sugars and 14 times more Fructose than Yellow Unenriched Degermed Cornmeal.
• While 7 oz of Yellow Unenriched Degermed Cornmeal contain 9.7 times more Energy, 9.9 times more Omega 6, 8.8 times more Carbohydrate, 2.1 times more Fiber and 4.3 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Canned Tomato Puree as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in seven ounces.