Comparing Nutrients in 1 kilogram Canned Yellow Sweet Corn with Liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Sweet Corn with Liquids	11%	10%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Yellow Sweet Corn with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	21% 610kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	201% 262g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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	% 36.5g	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	35% 19.5g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Sweet Corn with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	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	55.3% 8.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	95% 380μg	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	29% 26mg	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	2% 0.3mg	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 Yellow Sweet Corn with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	NA	0.9mg per day for Men 19-50 years
Fluoride	4.5% 180μg	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	45% 3.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	NA	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	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	65.7% 460mg	NA	700mg per day for Men 19-50 years
Potassium	40% 1360mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	NA	11mg per day for Men 19-50 years
Water	22.3% 826g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Sweet Corn with Liquids VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Yellow Sweet Corn with Liquids 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 Yellow Sweet Corn with Liquids vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Yellow Sweet Corn with Liquids has 1.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Canned Yellow Sweet Corn with Liquids vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Yellow Sweet Corn with Liquids has 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Iron, 3.3 times more Potassium and 24.8 times more Sodium than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn Solids and Liquids 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 Yellow Sweet Corn with Liquids has 6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.1 times more Energy, 1.9 times more Carbohydrate and 1.5 times more Fiber than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.