Comparing Nutrients in 7 ounces Tomatoes VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Tomatoes	White Sweet Corn	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	6.33% 1.08g	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	29% 37.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	8.8% 6.4g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	White Sweet 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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.4% 0.11mg	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	23% 91μg	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	15% 13.5mg	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	7.14% 1.07mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	White Sweet Corn	Recommended Dietary Allowance
Calcium	2% 20mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	12% 0.11mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	14% 0.32mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.07% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS White Sweet Corn per 7 oz

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

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

• 7 ounces of Tomatoes have more Vitamin A, 1.5 times more Vitamin B6, 2 times more Vitamin C, 7.7 times more Vitamin E and 26.3 times more Vitamin K than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 5.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.9 times more Vitamin B3, 8.5 times more Vitamin B5 and 3.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 7 ounces of White Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Raw White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs White Sweet Corn:

• 7 ounces of Tomatoes have 1.2 times more Water than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 1.9 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus and 2.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and White Sweet Corn contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Tomatoes lack sufficient amounts of Zinc
• Both Raw Ripe Red Tomatoes as well as Raw White Sweet Corn lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw White Sweet Corn contain 4.8 times more Energy, 6.8 times more Omega 6, 4.9 times more Carbohydrate, 2.3 times more Fiber and 3.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and White Sweet Corn offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Ripe Red Tomatoes as well as Raw White Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Tomatoes VS White Sweet Corn

What are the health benefits of Tomatoes compared to White Sweet Corn?

Tomatoes are a rich source of vitamins C, K, and A, as well as antioxidants like lycopene, which may help reduce the risk of certain cancers and heart disease. White sweet corn is a good source of fiber, B vitamins, and antioxidants like zeaxanthin and lutein, which are beneficial for eye health. Both tomatoes and white sweet corn offer unique health benefits, so including a variety of colorful fruits and vegetables in your diet is important for overall health.

Can I lose weight easier by eating more Tomatoes or White Sweet Corn?

Both tomatoes and white sweet corn are low in calories and high in fiber, making them great options for weight loss. However, tomatoes are lower in calories and carbohydrates compared to white sweet corn, so they may be a slightly better choice if weight loss is your goal. Incorporating a variety of fruits and vegetables into your diet, along with other healthy foods and regular physical activity, is key to successful weight loss.

Should I eat more Tomatoes or more White Sweet Corn to gain more muscles while training consistently?

Both tomatoes and white sweet corn are nutritious options, but if your goal is to gain muscle while training consistently, white sweet corn may be the better choice. White sweet corn is a good source of carbohydrates for energy, as well as fiber, vitamins, and minerals that support muscle function and recovery. Tomatoes are also nutritious and can be included in a balanced diet for their antioxidants and vitamin C content, but they are lower in calories and carbohydrates compared to white sweet corn. To support muscle growth, focus on a well-rounded diet that includes a variety of nutrient-dense foods, including whole grains, legumes, nuts, seeds, fruits, and vegetables.

What is the environmental impact of producing Tomatoes compared to White Sweet Corn?

Both tomatoes and white sweet corn have relatively low environmental impacts compared to animal products. However, tomatoes generally have a lower environmental footprint than white sweet corn. Tomatoes require less water, land, and energy to grow compared to corn. Additionally, tomatoes have a higher yield per acre, which means they can be more resource-efficient to produce. Overall, choosing tomatoes over white sweet corn can help reduce the environmental impact of your food choices.