Comparing Nutrients in 1 kilogram Microwaved Yellow Corn, Whole Kernel, Frozen VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Potato Skin	17%	1%	82%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Potato Skin	Recommended Dietary Allowance
Energy	39% 1130kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	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	199% 259g	96% 124g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	NA	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	3.6% 2.6g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.7g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	65.8% 25g	38g per day for Men 19-50 years
Protein	64.6% 36.2g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Potato Skin	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.37mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	184% 2.4mg	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	95% 380μg	42.5% 170μg	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	NA	127% 114mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	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

	Microwaved Yellow Corn, Whole Kernel, Frozen	Potato Skin	Recommended Dietary Allowance
Calcium	5% 50mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	470% 4.23mg	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	48.8% 3.9mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	262% 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	136% 950mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	18.5% 684g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved Yellow Corn, Whole Kernel, Frozen versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen vs Potato Skin:

• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen has 4 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2 times more Vitamin B6 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Yellow Corn, Whole Kernel, Frozen vs Potato Skin:

• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen has 2.5 times more Phosphorus and 1.5 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 6 times more Calcium, 7.8 times more Copper, 8.3 times more Iron, 4.7 times more Manganese and 1.5 times more Potassium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Potato Skin contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen has 1.9 times more Energy, 14 times more Omega 6, 2.1 times more Carbohydrate and 1.4 times more Protein than Potato Skin.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Potato Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 6
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Potato Skin provide inadequate amounts of Omega 3 in one kilogram.