Comparing Nutrients in 1 kilogram Corn VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	126% 3650kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	NA	1.6g per day for Men 19-50 years
Omega 6	123% 21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 743g	201% 262g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	9.5% 6.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	192% 73g	68.4% 26g	38g per day for Men 19-50 years
Protein	168% 94g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	321% 3.85mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	478% 6.2mg	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	47.5% 190μg	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	0% 0mg	19% 17mg	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	32.7% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	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	339% 27mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	NA	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	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	300% 2100mg	NA	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	NA	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	NA	11mg per day for Men 19-50 years
Water	2.8% 104g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Corn vs Frozen Roasted Potatoes with Salt:

• Both Yellow Corn Grain and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Yellow Corn Grain as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Corn vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Corn has 5.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.6 times more Potassium and 8.5 times more Sodium than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn has 2.9 times more Energy, 2.6 times more Fat, 4 times more Saturated Fat, 2.8 times more Carbohydrate, 2.8 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.