Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	22% 640kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	39% 6.62g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	201% 262g	130g per day for Men 19-50 years
Sugars	56.7% 41g	9.5% 6.9g	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	2.34% 1.7g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	68.4% 26g	38g per day for Men 19-50 years
Protein	39% 22g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	NA	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	72.5% 290μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	NA	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	27.5% 2.2mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	NA	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	NA	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	58.6% 410mg	NA	700mg per day for Men 19-50 years
Potassium	34% 1160mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	109% 1630mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	NA	11mg per day for Men 19-50 years
Water	22.4% 828g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Frozen Roasted Potatoes with Salt:

• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water has 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.3 times more Iron, 3.9 times more Potassium and 1.8 times more Sodium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water has 6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2 times more Energy, 2 times more Carbohydrate and 1.5 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.