Comparing Nutrients in 1 kilogram Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Baked Potato Flesh	Recommended Dietary Allowance
Energy	32.4% 940kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	20% 3.38g	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	172% 223g	166% 216g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	7.3% 5.3g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	39.5% 15g	38g per day for Men 19-50 years
Protein	55.5% 31g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	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	77.5% 310μg	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	53.3% 48mg	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	5.33% 0.8mg	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 Sweet Corn, Yellow, Frozen, Kernels On Cob	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3% 30mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	76.3% 6.1mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	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	107% 750mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	19.8% 732g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Sweet Corn, Yellow, Frozen, Kernels On Cob vs Baked Potato Flesh:

• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob has 1.7 times more Vitamin B1, 3.3 times more Vitamin B2 and 3.4 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.7 times more Vitamin C than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Baked Potato Flesh provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Sweet Corn, Yellow, Frozen, Kernels On Cob vs Baked Potato Flesh:

• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob has 1.7 times more Iron, 1.5 times more Phosphorus and 2.2 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.7 times more Copper and 1.6 times more Potassium than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Baked Potato Flesh contain similar levels of Magnesium and Manganese per one kilogram.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Sweet Corn, Yellow, Frozen, Kernels On Cob has 2.1 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Baked Potato Flesh.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.