Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Stewed Canned Tomatoes	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	0.9% 26kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	8.63% 6.26g	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	2.6% 1.88g	2.68% 1.94g	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	% 1.63g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 0.89g	g per day for Men 19-50 years
Fiber	2.63% 1g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	1% 9μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	7.15% 0.093mg	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	1.25% 5μg	10.5% 42μg	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	8.78% 7.9mg	7.56% 6.8mg	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	5.53% 0.83mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	6% 0.054mg	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	16.6% 1.33mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	7.1% 0.16mg	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	2.86% 20mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.06% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Yellow Sweet Corn per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g of Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Yellow Sweet Corn:

• 100 grams of Stewed Canned Tomatoes have 11.9 times more Vitamin E and 8 times more Vitamin K than Yellow Sweet Corn.
• While 100 g of Raw Yellow Sweet Corn contain 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 6.3 times more Vitamin B5, 5.5 times more Vitamin B6 and 8.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Yellow Sweet Corn provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 100 grams of Yellow Sweet Corn have insufficient amounts of Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Yellow Sweet Corn:

• 100 grams of Stewed Canned Tomatoes have 17 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 14.7 times more Sodium and 1.2 times more Water than Yellow Sweet Corn.
• While 100 g of Raw Yellow Sweet Corn contain 3.1 times more Magnesium, 2.8 times more Manganese, 4.5 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 100 grams of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Yellow Sweet Corn lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Yellow Sweet Corn contain 3.3 times more Energy, 6.4 times more Omega 6, 3 times more Carbohydrate, 1.8 times more Sugars, 2 times more Fiber and 3.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Yellow Sweet Corn offer comparable quantities of Fructose per 100 grams.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Yellow Sweet Corn provide inadequate amounts of Omega 3 in 100 grams.