Comparing Nutrients in 1 pound Corn VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	57% 1656kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	9.45% 3.03g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	91% 119g	130g per day for Men 19-50 years
Sugars	4% 2.9g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.82mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	NA	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	NA	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	NA	11mg per day for Men 19-50 years
Water	1.27% 47g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Corn versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Corn vs Frozen Roasted Potatoes with Salt:

• Both Yellow Corn Grain and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Yellow Corn Grain as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Corn vs Frozen Roasted Potatoes with Salt:

• 1 pound of Corn has 5.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.6 times more Potassium and 8.5 times more Sodium than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Corn has 2.9 times more Energy, 2.6 times more Fat, 4 times more Saturated Fat, 2.8 times more Carbohydrate, 2.8 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.