Comparing Nutrients in 100 grams Microwaved Yellow Corn, Whole Kernel, Frozen VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Tomato Paste	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.42g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	14.5% 19g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	16.8% 12g	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	0.36% 0.26g	8.07% 5.85g	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	% 0.43g	% 5.75g	g per day for Men 19-50 years
Sucrose	% 2.67g	% 0.3g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	6.46% 3.62g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	3% 12μg	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	NA	24.3% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Tomato Paste	Recommended Dietary Allowance
Calcium	0.5% 5mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	40.6% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.88% 0.39mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	13% 0.3mg	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	13.6% 95mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	NA	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Tomato Paste per 100 g

Compare the macro and micronutrient content in 100 g of Microwaved Yellow Corn, Whole Kernel, Frozen versus 100 g of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen vs Tomato Paste:

• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.4 times more Vitamin B1, 4.5 times more Vitamin B5 and 3.2 times more Vitamin B9 than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 6.3 times more Vitamin A, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 43 times more Vitamin E and 28.5 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Microwaved Yellow Corn, Whole Kernel, Frozen vs Tomato Paste:

• 100 g of Canned Tomato Paste contain 7.2 times more Calcium, 6.8 times more Copper, 7.6 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 3.7 times more Potassium and 14.8 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Tomato Paste contain similar levels of Phosphorus and Zinc per 100 grams.
• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.4 times more Energy, 3 times more Omega 6 and 1.4 times more Carbohydrate than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 3.6 times more Sugars, 22.5 times more Fructose and 1.6 times more Fiber than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Tomato Paste offer comparable quantities of Protein per 100 grams.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 6
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in 100 grams.