Comparing Nutrients in 14 ounces Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Baked White Potatoes	Recommended Dietary Allowance
Energy	12% 349kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	8.38% 6.07g	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	1.64% 1.2g	1.97% 1.43g	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	% 1.5g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 6.55g	% 1.6g	g per day for Men 19-50 years
Fiber	22% 8.33g	22% 8.33g	38g per day for Men 19-50 years
Protein	21.4% 12g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	64.4% 0.84mg	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	35.7% 143μg	37.7% 151μg	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	28.2% 25.4mg	55.6% 50mg	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	2.1% 0.32mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	56% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.45% 58μg	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	21% 1.67mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	32.6% 0.75mg	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	39.7% 278mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.05% 298g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Baked White Potatoes:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 10 times more Vitamin A, 1.7 times more Vitamin B1 and 1.6 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B6, 2 times more Vitamin C and 9 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Baked Whole White Potatoes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Baked White Potatoes:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 1.4 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Calcium, 3.5 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese and 2.6 times more Potassium than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Baked Whole White Potatoes have similar amounts of Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 7.2 times more Omega 6, 1.6 times more Sugars and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.