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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Potato Skin	Recommended Dietary Allowance
Energy	23% 670kcal	20% 580kcal	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	96% 124g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	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	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	65.8% 25g	38g per day for Men 19-50 years
Protein	41% 23g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	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	32.5% 0.39mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	98% 390μg	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	20% 18mg	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	6% 0.9mg	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, Whole Kernel, Drained Solids	Potato Skin	Recommended Dietary Allowance
Calcium	3% 30mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	65.7% 460mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	121% 4130mg	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	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22% 814g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Potato 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 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, Whole Kernel, Drained Solids vs Potato Skin:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 1.9 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.3 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Vitamin B5, 6.5 times more Vitamin B6 and 6.3 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids 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, Whole Kernel, Drained Solids 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, Whole Kernel, Drained Solids vs Potato Skin:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 1.2 times more Phosphorus and 20.5 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 10 times more Calcium, 12.8 times more Copper, 12 times more Iron, 1.8 times more Magnesium, 9 times more Manganese and 3.1 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Potato Skin contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids 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, Whole Kernel, Drained Solids has 15.1 times more Omega 6 than Potato Skin.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Potato Skin offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Raw Potato Skin provide inadequate amounts of Omega 3 in one kilogram.