Comparing Nutrients in 7 ounces Tomatoes VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Tomatoes	White Cornmeal	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	18.5% 3.15g	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	117% 153g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	1.75% 1.27g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	White Cornmeal	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	46.4% 0.6mg	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	12.4% 49.6μg	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	5.56% 0.83mg	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 Cornmeal	Recommended Dietary Allowance
Calcium	2% 20mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	42.6% 0.38mg	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	85.6% 6.85mg	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	43% 0.99mg	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	68.3% 478mg	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	33% 3.6mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS White Cornmeal per 7 oz

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

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

• 7 ounces of Tomatoes have more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 26.3 times more Vitamin K than White Cornmeal.
• While 7 oz of Whole-grain White Cornmeal contain 10.4 times more Vitamin B1, 10.6 times more Vitamin B2, 6.1 times more Vitamin B3, 4.8 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.7 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 Cornmeal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs White Cornmeal:

• 7 ounces of Tomatoes have 9.2 times more Water than White Cornmeal.
• While 7 oz of Whole-grain White Cornmeal contain 3.3 times more Copper, 12.8 times more Iron, 11.5 times more Magnesium, 4.4 times more Manganese, 10 times more Phosphorus, more Selenium, 7 times more Sodium and 10.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and White Cornmeal contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Raw Ripe Red Tomatoes as well as Whole-grain White Cornmeal lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes have 4.1 times more Sugars than White Cornmeal.
• While 7 oz of Whole-grain White Cornmeal contain 20.1 times more Energy, 18 times more Fat, 16.3 times more Omega 3, 19.9 times more Omega 6, 19.8 times more Carbohydrate, 6.1 times more Fiber and 9.2 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein