Comparing Nutrients in 100 calories Baked Red Potatoes VS Boiled Frozen sweet yellow Corn kernels

Weight per 100 calories

• Baked Red Potatoes: 115g
• Boiled Frozen sweet yellow Corn kernels: 124g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Baked Red Potatoes	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.85% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	18.3% 24g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	5.23% 3.8g	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	0.7% 0.51g	0.78% 0.57g	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	% 0.63g	% 0.59g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 2.4g	g per day for Men 19-50 years
Fiber	5.44% 2.07g	7.8% 2.96g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	5.62% 3.15g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	1.37% 12.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	9.4% 0.12mg	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	7.76% 31μg	11% 43.2μg	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	16% 14.5mg	4.8% 4.32mg	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	0.61% 0.092mg	0.58% 0.086mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	0.31% 0.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	0.37% 3.7mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	6.6% 0.059mg	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	10% 0.8mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	8.23% 34.6mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	8.3% 0.19mg	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	12% 82.8mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	NA	1.57% 0.86μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	0.082% 1.23mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Boiled Frozen sweet yellow Corn kernels:

• Baked Whole Red Potatoes have 2.2 times more Vitamin B1, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin C and 8.7 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 10.7 times more Vitamin A, 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin B3 per 100 kcal.
• Both Baked Whole Red Potatoes as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Boiled Frozen sweet yellow Corn kernels:

• Baked Whole Red Potatoes have 2.8 times more Calcium, 3.4 times more Copper, 1.4 times more Iron and 2.2 times more Potassium than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Magnesium, Manganese, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole Red Potatoes have 1.6 times more Omega 3 than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 6.8 times more Omega 6, 2.3 times more Sugars and 1.4 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Baked Whole Red Potatoes as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.