Comparing Nutrients in 14 ounces Corn VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Corn	Baked Potato Skin	Recommended Dietary Allowance
Energy	50% 1449kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	8.27% 2.65g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	49% 8.32g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	141% 183g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	7.66% 5.56g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.2% 29g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Corn	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	187% 2.44mg	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	19% 75.4μg	22% 87.3μg	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	0% 0mg	59.5% 53.6mg	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	13% 1.94mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	138% 1.25mg	360% 3.24mg	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	134% 10.8mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	83.7% 1.92mg	106% 2.44mg	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	119% 833mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	79.7% 8.77mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.1% 41g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Corn versus 14 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Corn vs Baked Potato Skin:

• 14 ounces of Corn have 3.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 12.3 times more Vitamin E than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 2 times more Vitamin B5 and more Vitamin C than Yellow Corn Grain .
• Both Corn and Baked Potato Skin provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Corn have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Corn vs Baked Potato Skin:

• 14 ounces of Corn have 3 times more Magnesium, 2.1 times more Phosphorus, 22.1 times more Selenium, 1.7 times more Sodium and 4.5 times more Zinc than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 4.9 times more Calcium, 2.6 times more Copper, 2.6 times more Iron, 1.3 times more Manganese and 2 times more Potassium than Yellow Corn Grain .
• 14 ounces of Corn lack sufficient amounts of Calcium
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Corn have 1.8 times more Energy, 47.4 times more Fat, 25.7 times more Saturated Fat, 6.5 times more Omega 3, 65.5 times more Omega 6, 1.6 times more Carbohydrate and 2.2 times more Protein than Baked Potato Skin.
• Both Corn and Baked Potato Skin offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6