Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Boiled White Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled White Sweet Corn with Salt	12%	11%	77%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	NA	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	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	201% 262g	167% 217g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	68.4% 26g	71% 27g	38g per day for Men 19-50 years
Protein	39.6% 22g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	69% 62mg	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	NA	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	NA	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	62.5% 5mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	NA	74% 310mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	131% 920mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	NA	49% 5.4mg	11mg per day for Men 19-50 years
Water	18.4% 681g	19.7% 728g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled White Sweet Corn with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Boiled White Sweet Corn with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Boiled White Sweet Corn with Salt:

• 1 kg of Boiled and Drained White Sweet Corn with Salt contains 3.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Boiled White Sweet Corn with Salt:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.8 times more Potassium than Boiled White Sweet Corn with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled White Sweet Corn with Salt contain similar levels of Iron and Sodium per one kilogram.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained White Sweet Corn with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.3 times more Energy and 1.2 times more Carbohydrate than Boiled White Sweet Corn with Salt.
• While 1 kg of Boiled and Drained White Sweet Corn with Salt contains 11.2 times more Sugars and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled White Sweet Corn with Salt offer comparable quantities of Fiber per one kilogram.