Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Corn, sweet, white, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	4.16% 0.71g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Corn, sweet, white, frozen, kernels on cob, unprepared	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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	27.3% 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	6.45% 25.8μg	20% 79.4μg	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	16% 14.3mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	11.2% 0.1mg	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	17% 1.35mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	13.6% 0.31mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Corn, sweet, white, frozen, kernels on cob, unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin A and 3.2 times more Vitamin C than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 2.9 times more Vitamin B1, 4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.1 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A
• Both Cooked Ripe Red Tomatoes as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.5 times more Copper and 1.3 times more Water than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 3.6 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium and 5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Corn, sweet, white, frozen, kernels on cob, unprepared contain similar levels of Iron per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 5.4 times more Energy, 8.5 times more Omega 6, 5.9 times more Carbohydrate, 4 times more Fiber and 3.5 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Corn, sweet, white, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3 in seven ounces.