Comparing Nutrients in 1 kilogram Baked Potato Skin VS Boiled White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	Baked Potato Skin	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	68.3% 1980kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	34.5% 5.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	167% 217g	130g per day for Men 19-50 years
Sugars	19.3% 14g	107% 77.3g	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	14% 10g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 60.2g	g per day for Men 19-50 years
Fiber	208% 79g	71% 27g	38g per day for Men 19-50 years
Protein	76.6% 43g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	98% 1.27mg	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	55% 220μg	50% 200μg	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	150% 135mg	69% 62mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	34% 340mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	63.3% 0.57mg	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	880% 70.4mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	93% 2.14mg	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	144% 1010mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	12.8% 473g	19.7% 728g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Boiled White Sweet Corn per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Boiled White Sweet Corn:

• 1 kilogram of Baked Potato Skin has 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 4.8 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled White Sweet Corn.
• Both Baked Potato Skin and Boiled White Sweet Corn provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• Both Baked Potato Skin as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Boiled White Sweet Corn:

• 1 kilogram of Baked Potato Skin has 17 times more Calcium, 14.3 times more Copper, 12.8 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese and 2.3 times more Potassium than Boiled White Sweet Corn.
• Both Baked Potato Skin and Boiled White Sweet Corn contain similar levels of Phosphorus and Zinc per one kilogram.
• 1 kilogram of Boiled White Sweet Corn lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Boiled and Drained White Sweet Corn lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 2 times more Energy, 2.1 times more Carbohydrate, 2.9 times more Fiber and 1.3 times more Protein than Boiled White Sweet Corn.
• While 1 kg of Boiled and Drained White Sweet Corn contains 18.3 times more Omega 6 and 5.5 times more Sugars than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Boiled and Drained White Sweet Corn provide inadequate amounts of Omega 3 in one kilogram.