Comparing Nutrients in 1 pound Corn VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Potato Skin	17%	1%	82%

Macro Nutrients

	Corn	Potato Skin	Recommended Dietary Allowance
Energy	57% 1656kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	9.45% 3.03g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87% 33g	30% 11.3g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Corn	Potato Skin	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.82mg	83.4% 1.1mg	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	21.5% 86μg	19.3% 77μg	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	0% 0mg	57.5% 51.7mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Potato Skin	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	213% 1.9mg	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	154% 12.3mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	119% 2.73mg	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	136% 953mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.27% 47g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Corn versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Corn vs Potato Skin:

• 1 pound of Corn has 18.3 times more Vitamin B1, 5.3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Potato Skin.
• While 1 lb of Raw Potato Skin contains more Vitamin C than Yellow Corn Grain .
• Both Corn and Potato Skin provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Corn have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Yellow Corn Grain as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Corn vs Potato Skin:

• 1 pound of Corn has 5.5 times more Magnesium, 5.5 times more Phosphorus, 51.7 times more Selenium, 3.5 times more Sodium and 6.3 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 4.3 times more Calcium, 1.3 times more Copper, 1.4 times more Potassium and 8 times more Water than Yellow Corn Grain .
• Both Corn and Potato Skin contain similar levels of Iron and Manganese per one pound.
• 1 pound of Corn lack sufficient amounts of Calcium
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Corn has 6.3 times more Energy, 47.4 times more Fat, 25.7 times more Saturated Fat, 6.5 times more Omega 3, 65.5 times more Omega 6, 6 times more Carbohydrate, 2.9 times more Fiber and 3.7 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6