Comparing Nutrients in 14 ounces Yellow Sweet Corn VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Yellow Sweet Corn	Baked White Potatoes	Recommended Dietary Allowance
Energy	11.8% 341kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	5.52% 5.36g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	57% 74.2g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	10.6% 7.7g	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	% 13.6g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 3.53g	% 1.6g	g per day for Men 19-50 years
Fiber	21% 7.94g	22% 8.33g	38g per day for Men 19-50 years
Protein	23% 13g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	41.7% 167μg	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	30% 27mg	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	1.85% 0.28mg	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

	Yellow Sweet Corn	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	56% 0.5mg	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	25.8% 2.06mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	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	50.5% 353mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	31.5% 1072mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.16% 302g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yellow Sweet Corn vs Baked White Potatoes:

• Raw Yellow Sweet Corn has 9 times more Vitamin A, 3.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B5 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B6, 1.9 times more Vitamin C and 9 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Raw Yellow Sweet Corn 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 Yellow Sweet Corn vs Baked White Potatoes:

• Raw Yellow Sweet Corn has 1.4 times more Magnesium, 2.1 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5 times more Calcium, 2.4 times more Copper and 2 times more Potassium than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Baked Whole White Potatoes have similar amounts of Iron, Manganese, Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yellow Sweet Corn has 9 times more Fat, 8.1 times more Saturated Fat, 9.6 times more Omega 6, 4.1 times more Sugars, 5.4 times more Fructose and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Raw Yellow Sweet Corn and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw Yellow Sweet Corn as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.