Comparing Nutrients in 1 kilogram Frozen sweet white Corn kernels VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen sweet white Corn kernels	Potato Skin	Recommended Dietary Allowance
Energy	30.3% 880kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	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	159% 207g	96% 124g	130g per day for Men 19-50 years
Sugars	125% 91g	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	2.76% 2g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 85g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	65.8% 25g	38g per day for Men 19-50 years
Protein	54% 30g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	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	69% 0.83mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	90% 360μg	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	70% 63mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Potato Skin	Recommended Dietary Allowance
Calcium	4% 40mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	470% 4.23mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	51.3% 4.1mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	100% 700mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	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	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20.3% 750g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen sweet white Corn kernels VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels vs Potato Skin:

• 1 kilogram of Frozen sweet white Corn kernels has 4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.1 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.3 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels vs Potato Skin:

• 1 kilogram of Frozen sweet white Corn kernels has 1.8 times more Phosphorus than Potato Skin.
• While 1 kg of Raw Potato Skin contains 7.5 times more Calcium, 11.8 times more Copper, 7.9 times more Iron, 1.3 times more Magnesium, 4.8 times more Manganese and 1.9 times more Potassium than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Potato Skin contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Frozen sweet white Corn kernels lack sufficient amounts of Calcium
• Both Frozen sweet white Corn kernels as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen sweet white Corn kernels has 1.5 times more Energy and 1.7 times more Carbohydrate than Potato Skin.
• Both Frozen sweet white Corn kernels and Potato Skin offer comparable quantities of Fiber and Protein per one kilogram.
• Both Frozen sweet white Corn kernels as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.