Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	43.8% 1270kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	4.7% 1.5g	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	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	199% 259g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	46.3% 33.6g	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	3.6% 2.6g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	68.4% 26g	38g per day for Men 19-50 years
Protein	39.6% 22g	64.6% 36.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	127% 6.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	92% 1.2mg	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	95% 380μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.67% 1mg	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	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	60% 0.54mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	NA	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	56% 1.3mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	199% 2980mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	48% 5.3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	18.5% 684g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Microwaved Yellow Corn, Whole Kernel, Frozen per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Microwaved Yellow Corn, Whole Kernel, Frozen 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 Microwaved Yellow Corn, Whole Kernel, Frozen:

• Both Frozen Roasted Potatoes with Salt and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.3 times more Iron, 1.6 times more Potassium and 74.5 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Frozen Roasted Potatoes with Salt as well as Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Microwaved Yellow Corn, Whole Kernel, Frozen contains 4.9 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Microwaved Yellow Corn, Whole Kernel, Frozen offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.