Comparing Nutrients in 1 kilogram Potato Skin VS Canned Corn, Sweet, White, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%

Macro Nutrients

	Potato Skin	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	20% 580kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.03% 0.65g	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	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	143% 186g	130g per day for Men 19-50 years
Sugars	NA	84% 61g	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	65.8% 25g	31.6% 12g	38g per day for Men 19-50 years
Protein	46% 25.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	48.5% 0.63mg	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	42.5% 170μg	113% 450μg	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	127% 114mg	51% 46mg	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	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	30% 300mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7% 280μg	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	405% 32.4mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	29.6% 0.68mg	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	54.3% 380mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	174% 2610mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	22.5% 833g	21% 782g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Corn, Sweet, White, Cream Style, Regular Pack per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Canned Corn, Sweet, White, Cream Style, Regular Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 1 kilogram of Potato Skin has 1.7 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.5 times more Vitamin C than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 1 kg of Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.4 times more Vitamin B2 and 2.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Canned Corn, Sweet, White, Cream Style, Regular Pack provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 1 kilogram of Potato Skin has 7.5 times more Calcium, 19.2 times more Copper, 10.5 times more Iron, 1.5 times more Magnesium, 8.9 times more Manganese and 3.5 times more Potassium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 1 kg of Canned Corn, Sweet, White, Cream Style, Regular Pack contains 26.1 times more Sodium and 1.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Canned Corn, Sweet, White, Cream Style, Regular Pack contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 2.1 times more Fiber and 1.5 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 1 kg of Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.3 times more Energy and 1.5 times more Carbohydrate than Raw Potato Skin.
• Both Raw Potato Skin as well as Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.