Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	27.2% 790kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	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	13.5% 2.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 194g	201% 262g	130g per day for Men 19-50 years
Sugars	77% 56g	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	3.17% 2.3g	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	% 49g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	68.4% 26g	38g per day for Men 19-50 years
Protein	43% 24g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	123% 490μg	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	90% 81mg	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	2.67% 0.4mg	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, Yellow, Vacuum Pack, No Salt Added	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	52.5% 4.2mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	NA	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	91% 640mg	NA	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	NA	11mg per day for Men 19-50 years
Water	20.7% 766g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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, Vacuum Pack, No Salt Added vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 4.8 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 Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Frozen Roasted Potatoes with Salt:

• 1 kg of Frozen Roasted Potatoes with Salt contains 2.4 times more Potassium and 99.3 times more Sodium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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, Vacuum Pack, No Salt Added has 8.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.6 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Fiber than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.