Comparing Nutrients in 14 ounces Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Potato Skin	Recommended Dietary Allowance
Energy	13% 373kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	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	68% 88.6g	38% 49.4g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	NA	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	2.9% 2.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 9.1g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	26% 9.92g	38g per day for Men 19-50 years
Protein	22% 12.3g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Potato Skin	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6.02mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	73% 0.95mg	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	30.8% 123μg	17% 67.5μg	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	21% 19mg	50.3% 45.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Potato Skin	Recommended Dietary Allowance
Calcium	1.2% 12mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	187% 1.68mg	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	30.3% 2.42mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	104% 2.4mg	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	42.5% 298mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.85% 291g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob versus 14 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Potato Skin:

• 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 8.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 2.4 times more Vitamin C than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Potato Skin:

• 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.3 times more Magnesium, 2 times more Phosphorus and 1.8 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 10 times more Calcium, 9.2 times more Copper, 5.3 times more Iron, 4.2 times more Manganese and 1.6 times more Potassium than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Raw Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.6 times more Energy, 1.8 times more Carbohydrate and 1.2 times more Protein than Potato Skin.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Potato Skin offer comparable quantities of Fiber per 14 ounces.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.