Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

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

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	23% 670kcal	30% 870kcal	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	155% 201g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 39g	% 1.9g	g per day for Men 19-50 years
Fiber	52.6% 20g	47.4% 18g	38g per day for Men 19-50 years
Protein	41% 23g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Boiled Potato Flesh, Cooked In Skin	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	230% 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	25% 100μg	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	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	3% 30mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	60% 1.38mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	111% 3790mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22% 814g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Boiled Potato Flesh, Cooked In Skin 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 Boiled Potato Flesh, Cooked In Skin 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 Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 4.5 times more Vitamin B2 and 3.9 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 8.1 times more Vitamin B6 and 7.2 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Boiled Potato Flesh, Cooked In Skin without 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 Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 51.3 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 5.7 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese and 2.9 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Boiled Potato Flesh, Cooked In Skin contain similar levels of Iron, Phosphorus, Zinc and Water per one kilogram.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Boiled Potato Flesh, Cooked In Skin without 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, 4.9 times more Sugars and 1.2 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.3 times more Energy and 1.4 times more Carbohydrate than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 in one kilogram.