Comparing Nutrients in 1 kilogram Boiled Yellow Sweet Corn VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Yellow Sweet Corn	Baked Potato Flesh	Recommended Dietary Allowance
Energy	33% 960kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	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	34.5% 5.86g	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	161% 210g	166% 216g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	23.4% 17g	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	11% 7.9g	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 27.4g	NA	g per day for Men 19-50 years
Fiber	63% 24g	39.5% 15g	38g per day for Men 19-50 years
Protein	61% 34g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	232% 3mg	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	57.5% 230μg	22.5% 90μg	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	61% 55mg	142% 128mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3% 30mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	239% 2.15mg	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	56.3% 4.5mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	70% 1.6mg	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	110% 770mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	20% 734g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yellow Sweet Corn versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Yellow Sweet Corn vs Baked Potato Flesh:

• 1 kilogram of Boiled Yellow Sweet Corn has 2.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.6 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.2 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Baked Potato Flesh provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Boiled and Drained Yellow Sweet Corn as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yellow Sweet Corn vs Baked Potato Flesh:

• 1 kilogram of Boiled Yellow Sweet Corn has 1.3 times more Iron, 1.5 times more Phosphorus and 2.1 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.4 times more Copper and 1.8 times more Potassium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Baked Potato Flesh contain similar levels of Magnesium and Manganese per one kilogram.
• Both Boiled and Drained Yellow Sweet Corn as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Sweet Corn has 18.3 times more Omega 6, 2.7 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Baked Potato Flesh.
• Both Boiled Yellow Sweet Corn and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Boiled and Drained Yellow Sweet Corn as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in one kilogram.