Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	32% 41.6g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	12.4% 9g	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	3.6% 2.6g	2.16% 1.57g	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	% 2.46g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.44g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	21.2% 0.28mg	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	3.97% 16μg	11.4% 45.6μg	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	27.8% 25mg	12% 11mg	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	7.8% 1.17mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	11% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	14.4% 0.33mg	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	4.8% 33.7mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	5.1% 188g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Boiled Yellow Sweet Corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Boiled Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Boiled Yellow Sweet Corn:

• 7 ounces of Tomatoes in Juice with Salt have 1.5 times more Vitamin A, 6.2 times more Vitamin B1, 2.3 times more Vitamin C, 6.6 times more Vitamin E and 6.5 times more Vitamin K than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 2.4 times more Vitamin B3, 6.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Yellow Sweet Corn provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Boiled Yellow Sweet Corn:

• 7 ounces of Tomatoes in Juice with Salt have 11 times more Calcium, 1.3 times more Iron, 115 times more Sodium and 1.3 times more Water than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 2.6 times more Magnesium, 2.5 times more Manganese, 4.5 times more Phosphorus and 5.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Yellow Sweet Corn contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 7 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Yellow Sweet Corn lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Yellow Sweet Corn contain 6 times more Energy, 6 times more Omega 6, 6 times more Carbohydrate, 1.8 times more Sugars, 1.3 times more Fiber and 4.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Yellow Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.