Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Baked Potato Flesh	Recommended Dietary Allowance
Energy	23% 670kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	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	110% 143g	166% 216g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	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	2.5% 1.8g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	39.5% 15g	38g per day for Men 19-50 years
Protein	41% 23g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	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	32.5% 0.39mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	98% 390μg	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	20% 18mg	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	6% 0.9mg	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, Whole Kernel, Drained Solids	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3% 30mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	239% 2.15mg	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	33.8% 2.7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	65.7% 460mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22% 814g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids 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, Whole Kernel, Drained Solids vs Baked Potato Flesh:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 4.2 times more Vitamin B2 and 4.3 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 8.1 times more Vitamin B6 and 7.1 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids 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, Whole Kernel, Drained Solids vs Baked Potato Flesh:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 41 times more Sodium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 6.5 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese and 3 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Baked Potato Flesh contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids 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, Whole Kernel, Drained Solids has 15.1 times more Omega 6, 2.6 times more Sugars and 1.3 times more Fiber than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.4 times more Energy and 1.5 times more Carbohydrate than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Baked Potato Flesh offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in one kilogram.