Comparing Nutrients in 1 kilogram Baked Potato Skin VS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	11%	7%	82%

Macro Nutrients

	Baked Potato Skin	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Energy	68.3% 1980kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	144% 187g	130g per day for Men 19-50 years
Sugars	19.3% 14g	42.3% 30.7g	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	6.34% 4.6g	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	% 4.8g	g per day for Men 19-50 years
Sucrose	NA	% 19.6g	g per day for Men 19-50 years
Fiber	208% 79g	63% 24g	38g per day for Men 19-50 years
Protein	76.6% 43g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	76% 0.99mg	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	87.5% 350μg	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	39% 35mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	53.3% 0.48mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	67.4% 1.55mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	68.5% 2330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	12.8% 473g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt:

• 1 kilogram of Baked Potato Skin has 4.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 5.7 times more Vitamin B5, 6.2 times more Vitamin B6 and 3.9 times more Vitamin C than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contains 1.6 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with 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 Baked Potato Skin vs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt:

• 1 kilogram of Baked Potato Skin has 11.3 times more Calcium, 17 times more Copper, 15 times more Iron, 1.5 times more Magnesium, 4 times more Manganese, 1.3 times more Phosphorus and 2.5 times more Potassium than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contains 11.7 times more Sodium, 1.3 times more Zinc and 1.6 times more Water than Baked Potato Skin.
• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 2.5 times more Energy, 2.5 times more Carbohydrate, 3.3 times more Fiber and 1.7 times more Protein than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contains 2.2 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.