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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Potato Skin	Recommended Dietary Allowance
Energy	25.5% 740kcal	20% 580kcal	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	96% 124g	130g per day for Men 19-50 years
Sugars	84% 61g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	31% 17.4g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Potato Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Potato Skin	Recommended Dietary Allowance
Calcium	4% 40mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	262% 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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	121% 4130mg	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	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21% 782g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Cream Style, Regular Pack VS Potato Skin 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 Potato Skin 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 Potato Skin:

• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack has 1.4 times more Vitamin B2 and 2.6 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.7 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.5 times more Vitamin C than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Potato Skin provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack has 26.1 times more Sodium and 1.6 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 7.5 times more Calcium, 19.2 times more Copper, 10.5 times more Iron, 1.5 times more Magnesium, 8.9 times more Manganese and 3.5 times more Potassium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Potato Skin contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack has 1.3 times more Energy and 1.5 times more Carbohydrate than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.1 times more Fiber and 1.5 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.