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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Yellow Sweet Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	29.7% 860kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	201% 262g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	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	26.8% 19.4g	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	% 34.3g	NA	g per day for Men 19-50 years
Sucrose	% 8.9g	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	58.4% 32.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	105% 420μg	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	75.6% 68mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	65% 5.2mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	NA	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	127% 890mg	NA	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	NA	11mg per day for Men 19-50 years
Water	20.6% 761g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Yellow Sweet Corn has 4 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 Yellow Sweet Corn vs Frozen Roasted Potatoes with Salt:

• 1 kg of Frozen Roasted Potatoes with Salt contains 1.7 times more Potassium and 19.9 times more Sodium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• Both Raw 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 Yellow Sweet Corn has 9.1 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 1.5 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Fiber than Raw Yellow Sweet Corn.