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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Yellow Sweet Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	33% 960kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 210g	201% 262g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	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	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	68.4% 26g	38g per day for Men 19-50 years
Protein	61% 34g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	57.5% 230μg	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	61% 55mg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	56.3% 4.5mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	NA	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	110% 770mg	NA	700mg per day for Men 19-50 years
Potassium	64% 2180mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	NA	11mg per day for Men 19-50 years
Water	20% 734g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Yellow Sweet Corn has 3.2 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 Boiled Yellow Sweet Corn vs Frozen Roasted Potatoes with Salt:

• 1 kg of Frozen Roasted Potatoes with Salt contains 2.1 times more Potassium and 298 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• Both Boiled and Drained Yellow Sweet Corn 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 Boiled Yellow Sweet Corn has 6.6 times more Sugars and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Energy than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate and Fiber per one kilogram.