Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen sweet white Corn kernels	12%	7%	81%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	31.6% 41g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	25% 18g	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	0.55% 0.4g	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	% 2.34g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0g	% 17g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	27% 0.35mg	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	6.45% 25.8μg	18% 71.4μg	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	50.3% 45.2mg	14% 12.5mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.72% 29μg	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	17% 1.35mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	11% 0.25mg	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	7.94% 55.6mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.02% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Frozen sweet white Corn kernels:

• Cooked Ripe Red Tomatoes have more Vitamin A, 3.6 times more Vitamin C and 9.3 times more Vitamin K than Frozen sweet white Corn kernels.
• While Frozen sweet white Corn kernels contain 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen sweet white Corn kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Frozen sweet white Corn kernels:

• Cooked Ripe Red Tomatoes have 2.8 times more Calcium, 2.1 times more Copper, 1.7 times more Iron and 1.3 times more Water than Frozen sweet white Corn kernels.
• While Frozen sweet white Corn kernels contain 2 times more Magnesium, 2.5 times more Phosphorus, 1.4 times more Selenium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen sweet white Corn kernels have similar amounts of Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 6.6 times more Fructose than Frozen sweet white Corn kernels.
• While Frozen sweet white Corn kernels contain 4.9 times more Energy, 7.8 times more Omega 6, 5.2 times more Carbohydrate, 3.7 times more Sugars, 4.1 times more Fiber and 3.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen sweet white Corn kernels have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.