Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Stewed Canned Tomatoes	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	9.45% 12.3g	121% 158g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 1.35g	g per day for Men 19-50 years
Fiber	5.22% 2g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	2% 18μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	33% 2.64mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	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	5.67% 39.7mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Yellow Unenriched Degermed Cornmeal per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Yellow Unenriched Degermed Cornmeal:

• 7 ounces of Stewed Canned Tomatoes have more Vitamin C, 6.9 times more Vitamin E and more Vitamin K than Yellow Unenriched Degermed Cornmeal.
• While 7 oz of Yellow Unenriched Degermed Cornmeal contain 3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 10.7 times more Vitamin B6 and 6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Yellow Unenriched Degermed Cornmeal:

• 7 ounces of Stewed Canned Tomatoes have 11.3 times more Calcium, 1.5 times more Copper, 1.2 times more Iron, 1.5 times more Potassium, 31.6 times more Sodium and 8.2 times more Water than Yellow Unenriched Degermed Cornmeal.
• While 7 oz of Yellow Unenriched Degermed Cornmeal contain 2.7 times more Magnesium, 2.9 times more Manganese, 5 times more Phosphorus, 17.5 times more Selenium and 3.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 7 ounces of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 2.2 times more Sugars and 11.1 times more Fructose than Yellow Unenriched Degermed Cornmeal.
• While 7 oz of Yellow Unenriched Degermed Cornmeal contain 14.2 times more Energy, 10.9 times more Omega 6, 12.8 times more Carbohydrate, 3.9 times more Fiber and 7.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in seven ounces.