Comparing Nutrients in 14 ounces Baked Red Potatoes VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Baked Red Potatoes	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	12% 345kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	7.2% 1.23g	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	59% 76.6g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	17% 12g	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	2.5% 1.83g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 7.78g	g per day for Men 19-50 years
Fiber	19% 7.14g	25% 9.53g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	30.2% 0.39mg	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	34.7% 139μg	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	15.4% 14mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	21% 0.19mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	26.7% 0.62mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	8.22% 304g	8.26% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Boiled Frozen sweet yellow Corn kernels:

• Baked Whole Red Potatoes have 2.4 times more Vitamin B1, 1.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 3.6 times more Vitamin C and 9.3 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 10 times more Vitamin A and 1.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin B2 per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Boiled Frozen sweet yellow Corn kernels:

• Baked Whole Red Potatoes have 3.6 times more Copper, 1.5 times more Iron and 2.3 times more Potassium than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Magnesium, Manganese, Phosphorus and Water per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Frozen sweet yellow Corn kernels, drained contain 6.3 times more Omega 6, 2.1 times more Sugars and 1.3 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.