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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled White Sweet Corn with Salt	12%	11%	77%

Macro Nutrients

	Baked White Potatoes	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Energy	31.7% 920kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	162% 211g	167% 217g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	% 7g	g per day for Men 19-50 years
Sucrose	% 4g	% 60.2g	g per day for Men 19-50 years
Fiber	55.3% 21g	71% 27g	38g per day for Men 19-50 years
Protein	37.5% 21g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled White Sweet Corn with Salt	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	75% 0.9mg	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	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	50% 200μg	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	69% 62mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	19.7% 728g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.7 times more Vitamin B6, 1.9 times more Vitamin B9, 2 times more Vitamin C and 6.8 times more Vitamin K than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 1.9 times more Vitamin B1 and 2 times more Vitamin B5 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained White Sweet Corn with Salt have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained White Sweet Corn with Salt 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 Boiled White Sweet Corn with Salt:

• Baked Whole White Potatoes have 5 times more Calcium, 2.2 times more Copper and 2.2 times more Potassium than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 1.6 times more Selenium, 36.1 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained White Sweet Corn with Salt have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained White Sweet Corn with Salt contains 9.4 times more Fat, 12 times more Omega 6, 5.1 times more Sugars, 2.8 times more Fructose, 1.3 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained White Sweet Corn with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.