Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cornsalad	31%	14%	55%

Macro Nutrients

	Baked White Potatoes	Cornsalad	Recommended Dietary Allowance
Energy	31.7% 920kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	27.7% 36g	130g per day for Men 19-50 years
Sugars	21% 15.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	37.5% 21g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cornsalad	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	394% 3550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	210% 2.73mg	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	35% 140μg	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	424% 382mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cornsalad	Recommended Dietary Allowance
Calcium	10% 100mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	149% 1.34mg	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	273% 22mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	156% 3.6mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25% 928g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cornsalad:

• Baked Whole White Potatoes have 3.7 times more Vitamin B3, 9.1 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Cornsalad.
• While Raw Cornsalad contains 355 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B6 and 3 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cornsalad:

• Baked Whole White Potatoes have 2.1 times more Magnesium and 1.4 times more Phosphorus than Raw Cornsalad.
• While Raw Cornsalad contains 3.8 times more Calcium, 3.4 times more Iron, 1.9 times more Manganese, 1.8 times more Selenium and 1.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Cornsalad have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 4.4 times more Energy and 5.9 times more Carbohydrate than Raw Cornsalad.
• Both Baked Whole White Potatoes and Raw Cornsalad have similar amounts of Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Cornsalad have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.