Comparing Nutrients in 7 ounces Tomatoes VS White Corn

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
White Corn	10%	11%	79%

Macro Nutrients

	Tomatoes	White Corn	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	113% 147g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	NA	38g per day for Men 19-50 years
Protein	3.1% 1.75g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	White Corn	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	63.7% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	NA	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	30.2% 27mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	White Corn	Recommended Dietary Allowance
Calcium	2% 20mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	69.2% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	42% 0.96mg	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	6.8% 47.6mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.56% 20.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs White Corn:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than White Corn Grain.
• While White Corn Grain contains 10.4 times more Vitamin B1, 10.6 times more Vitamin B2, 6.1 times more Vitamin B3, 4.8 times more Vitamin B5 and 7.8 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as White Corn Grain have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs White Corn:

• Raw Ripe Red Tomatoes have 1.4 times more Calcium and 9.1 times more Water than White Corn Grain.
• While White Corn Grain contains 5.3 times more Copper, 10 times more Iron, 11.5 times more Magnesium, 4.3 times more Manganese, 8.8 times more Phosphorus, more Selenium, 7 times more Sodium and 13 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and White Corn Grain have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• White Corn Grain contains 20.3 times more Energy, 23.7 times more Fat, 23.8 times more Saturated Fat, 21.7 times more Omega 3, 26.2 times more Omega 6, 19.1 times more Carbohydrate and 10.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as White Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.