Comparing Nutrients in 7 ounces Tomatoes VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Tomatoes	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	5.64% 0.96g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	12% 8.8g	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	0.49% 0.36g	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	% 0.56g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.74g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.65% 0.073mg	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	19.3% 77.4μg	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	30.2% 27mg	3.97% 3.57mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	7.28% 0.065mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	5.8% 0.13mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.7% 262mg	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	27% 407mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.37% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 2.2 times more Vitamin B6, 7.6 times more Vitamin C, 6 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 4.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium, 1.8 times more Copper, 1.7 times more Manganese and 1.8 times more Potassium than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 1.9 times more Phosphorus, more Selenium, 41 times more Sodium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have similar amounts of Iron, Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 7.6 times more Fructose than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 3.7 times more Energy, 6.1 times more Fat, 6 times more Omega 3, 6 times more Omega 6, 3.7 times more Carbohydrate, 1.7 times more Sugars, 1.7 times more Fiber and 2.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.