Comparing Nutrients in 1 kilogram Baked White Potatoes VS Canned Corn, Sweet, White, Cream Style, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Corn, Sweet, White, Cream Style, No Salt Added	8%	5%	87%

Macro Nutrients

	Baked White Potatoes	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Energy	31.7% 920kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	162% 211g	139% 181g	130g per day for Men 19-50 years
Sugars	21% 15.3g	30.5% 22g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	31.6% 12g	38g per day for Men 19-50 years
Protein	37.5% 21g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Calcium	10% 100mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	57.8% 0.52mg	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	80% 6.4mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	17% 0.39mg	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	107% 750mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	20.4% 754g	21.3% 787g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• Baked Whole White Potatoes have 1.9 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6, 2.7 times more Vitamin C and 9 times more Vitamin K than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• Both Baked Whole White Potatoes and Canned Corn, Sweet, White, Cream Style, No Salt Added have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Baked Whole White Potatoes as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• Baked Whole White Potatoes have 3.3 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 4.8 times more Manganese, 1.5 times more Phosphorus and 4.1 times more Potassium than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While Canned Corn, Sweet, White, Cream Style, No Salt Added contains 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Corn, Sweet, White, Cream Style, No Salt Added have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.3 times more Energy, 1.8 times more Fiber and 1.2 times more Protein than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While Canned Corn, Sweet, White, Cream Style, No Salt Added contains 3.9 times more Omega 6 and 1.4 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Corn, Sweet, White, Cream Style, No Salt Added have similar amounts of Carbohydrate per 1 kg.
• Both Baked Whole White Potatoes as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.