Comparing Nutrients in 14 ounces Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 373kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	NA	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	80% 104g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	3.78% 2.74g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6.02mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	NA	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	NA	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	NA	11mg per day for Men 19-50 years
Water	7.85% 291g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 2.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 14 ounces for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 5 times more Calcium, 1.8 times more Potassium and 74.5 times more Sodium than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Frozen Roasted Potatoes with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 5.2 times more Sugars and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.4 times more Energy and 2.4 times more Fat than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Frozen Roasted Potatoes with Salt have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.