Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	43.8% 1270kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	NA	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	39% 6.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	100% 130g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	56.7% 41g	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	2.34% 1.7g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	68.4% 26g	44.7% 17g	38g per day for Men 19-50 years
Protein	39.6% 22g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	NA	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	72.5% 290μg	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	19% 17mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	15% 150mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	NA	34.4% 0.31mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	NA	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	24.3% 0.56mg	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	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	199% 2980mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	NA	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	18.4% 681g	22.4% 828g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water 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 Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• Both Frozen Roasted Potatoes with Salt and Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.3 times more Iron, 3.9 times more Potassium and 1.8 times more Sodium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• Both Frozen Roasted Potatoes with Salt as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2 times more Energy, 2 times more Carbohydrate and 1.5 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contains 6 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Corn, Sweet, Yellow, Rinsed With Tap Water offer comparable quantities of Protein per one kilogram.