Comparing Nutrients in 14 ounces Baked Red Potatoes VS Boiled White Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled White Sweet Corn with Salt	12%	11%	77%

Macro Nutrients

	Baked Red Potatoes	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Energy	12% 345kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	66.3% 86g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	42.3% 30.7g	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	2.4% 1.75g	5.6% 4.05g	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	% 2.2g	% 2.78g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 24g	g per day for Men 19-50 years
Fiber	19% 7.14g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	59.5% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	38.8% 0.5mg	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	26.8% 107μg	20% 79.4μg	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	55.6% 50mg	27.3% 24.6mg	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	2.1% 0.32mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	25% 0.23mg	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	34.7% 2.78mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	37% 0.85mg	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	41% 286mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	8.22% 304g	7.8% 289g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Boiled White Sweet Corn with Salt:

• Baked Whole Red Potatoes have 1.7 times more Vitamin B6, 1.4 times more Vitamin B9, 2 times more Vitamin C and 7 times more Vitamin K than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 1.3 times more Vitamin B1 and 2.2 times more Vitamin B5 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained White Sweet Corn with Salt have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Boiled White Sweet Corn with Salt:

• Baked Whole Red Potatoes have 3.1 times more Copper, 1.3 times more Iron and 2.2 times more Potassium than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 1.3 times more Phosphorus, 21.1 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained White Sweet Corn with Salt have similar amounts of Magnesium, Manganese and Water per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained White Sweet Corn with Salt contains 9.4 times more Fat, 12 times more Omega 6, 5.4 times more Sugars, 2.3 times more Fructose, 1.5 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained White Sweet Corn with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.