Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Corn

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Corn	10%	11%	79%

Macro Nutrients

	Baked Potato Flesh	Corn	Recommended Dietary Allowance
Energy	32% 930kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	49% 47.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	571% 743g	130g per day for Men 19-50 years
Sugars	23.4% 17g	8.83% 6.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	192% 73g	38g per day for Men 19-50 years
Protein	35% 19.6g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	321% 3.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	478% 6.2mg	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	22.5% 90μg	47.5% 190μg	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	142% 128mg	0% 0mg	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	2.67% 0.4mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Corn	Recommended Dietary Allowance
Calcium	5% 50mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	349% 3.14mg	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	43.8% 3.5mg	339% 27mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	211% 4.85mg	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	71.4% 500mg	300% 2100mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	201% 22mg	11mg per day for Men 19-50 years
Water	20.4% 754g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Corn per 1 kg

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

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

• 1 kilogram of Baked Potato Flesh has 1.3 times more Vitamin B5 and more Vitamin C than Corn.
• While 1 kg of Yellow Corn Grain contains 3.7 times more Vitamin B1, 9.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 12.3 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 1 kilogram of Corn have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Baked Potato Flesh has 1.4 times more Potassium and 7.3 times more Water than Corn.
• While 1 kg of Yellow Corn Grain contains 1.5 times more Copper, 7.7 times more Iron, 5.1 times more Magnesium, 3 times more Manganese, 4.2 times more Phosphorus, 51.7 times more Selenium, 7 times more Sodium and 7.6 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Yellow Corn Grain lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 2.7 times more Sugars than Corn.
• While 1 kg of Yellow Corn Grain contains 3.9 times more Energy, 47.4 times more Fat, 25.7 times more Saturated Fat, 6.5 times more Omega 3, 65.5 times more Omega 6, 3.4 times more Carbohydrate, 4.9 times more Fiber and 4.8 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6