Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Frozen sweet white Corn kernels	12%	7%	81%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	43.8% 1270kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	NA	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	19.4% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	159% 207g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	125% 91g	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	2.76% 2g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 85g	g per day for Men 19-50 years
Fiber	68.4% 26g	76.3% 29g	38g per day for Men 19-50 years
Protein	39.6% 22g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	137% 1.78mg	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	90% 360μg	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	70% 63mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	15% 150mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.65% 146μg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	NA	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	54.8% 1.26mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	NA	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	20.3% 750g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Frozen sweet white Corn kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels:

• 1 kg of Frozen sweet white Corn kernels contains 3.7 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 Frozen sweet white Corn kernels:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.2 times more Iron, 2.1 times more Potassium and 99.3 times more Sodium than Frozen sweet white Corn kernels.
• Both Frozen Roasted Potatoes with Salt as well as Frozen sweet white Corn kernels lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.4 times more Energy and 1.3 times more Carbohydrate than Frozen sweet white Corn kernels.
• While 1 kg of Frozen sweet white Corn kernels contains 13.2 times more Sugars and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Frozen sweet white Corn kernels offer comparable quantities of Fiber per one kilogram.