Comparing Nutrients in 14 ounces Baked White Potatoes VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Baked White Potatoes	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	12.6% 365kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	5% 4.84g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.04% 0.97g	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	11.3% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	43.8% 57g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	24.3% 17.6g	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	1.97% 1.43g	0.99% 0.71g	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	% 2.5g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 15.5g	g per day for Men 19-50 years
Fiber	22% 8.33g	21% 7.94g	38g per day for Men 19-50 years
Protein	15% 8.33g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	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	16% 0.19mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	11.3% 0.15mg	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	37.7% 151μg	38.7% 155μg	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	7.94% 7.14mg	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	1.06% 0.16mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	14.6% 0.13mg	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	31.8% 2.54mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	11.6% 0.27mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	54.2% 814mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.1% 299g	8.73% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• Baked Whole White Potatoes have 1.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 5.7 times more Vitamin B6, 7 times more Vitamin C and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 2.1 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Corn, Sweet, White, Whole Kernel, Drained Solids have similar amounts of Vitamin B9 per 14 oz.
• Both Baked Whole White Potatoes as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• Baked Whole White Potatoes have 3.3 times more Calcium, 3.8 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus and 4.1 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 1.4 times more Selenium and 29.3 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Corn, Sweet, White, Whole Kernel, Drained Solids have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 1.4 times more Energy and 1.5 times more Carbohydrate than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 8.1 times more Fat, 9.9 times more Omega 6 and 2.9 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Corn, Sweet, White, Whole Kernel, Drained Solids have similar amounts of Omega 3, Fiber and Protein per 14 oz.
• Both Baked Whole White Potatoes as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.