Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Cream Style, Regular Pack VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Baked Potato Flesh	Recommended Dietary Allowance
Energy	25.5% 740kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	166% 216g	130g per day for Men 19-50 years
Sugars	84% 61g	23.4% 17g	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	31.6% 12g	39.5% 15g	38g per day for Men 19-50 years
Protein	31% 17.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	232% 3mg	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	113% 450μg	22.5% 90μg	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	51% 46mg	142% 128mg	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	4.67% 0.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4% 40mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	7% 280μg	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	38.8% 3.1mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	70% 1.6mg	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	57% 400mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	174% 2610mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21% 782g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Cream Style, Regular Pack VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, White, Cream Style, Regular Pack versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack vs Baked Potato Flesh:

• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack has 2.5 times more Vitamin B2 and 5 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.2 times more Vitamin B1, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 4.8 times more Vitamin B6 and 2.8 times more Vitamin C than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Cream Style, Regular Pack vs Baked Potato Flesh:

• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack has 52.2 times more Sodium and 1.9 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 9.8 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese and 3.3 times more Potassium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Baked Potato Flesh contain similar levels of Iron, Phosphorus and Water per one kilogram.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack has 3.6 times more Sugars than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.3 times more Energy and 1.3 times more Fiber than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Baked Potato Flesh offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.