Comparing Nutrients in 7 ounces Tomatoes VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Tomatoes	Yellow 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	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	5.5% 0.94g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.77g	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	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	14% 0.18mg	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	21% 83.3μg	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	Yellow 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	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.08% 151g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 4.7 times more Vitamin A, 2 times more Vitamin C, 7.7 times more Vitamin E and 26.3 times more Vitamin K than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 3 times more Vitamin B3, 8.1 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Yellow Sweet Corn have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Ripe Red Tomatoes have 5 times more Calcium and 1.2 times more Water than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.9 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus, more Selenium, 3 times more Sodium and 2.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Yellow Sweet Corn have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Yellow Sweet Corn contains 4.8 times more Energy, 6.8 times more Fat, 11.6 times more Saturated Fat, 5.9 times more Omega 6, 4.8 times more Carbohydrate, 2.4 times more Sugars, 1.4 times more Fructose, 1.7 times more Fiber and 3.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.