Comparing Nutrients in 1 pound Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Potato Skin	Recommended Dietary Allowance
Energy	10% 290kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	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	53.8% 70g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	NA	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	20.3% 7.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	43% 172μg	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	27.7% 25mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Potato Skin	Recommended Dietary Allowance
Calcium	1.8% 18mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	213% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	2.04% 81.6μg	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	23.2% 1.86mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	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	33% 231mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	64.4% 966mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.97% 369g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids 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 Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Potato Skin:

• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids has 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 6.5 times more Vitamin B6 and 2.1 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Potato Skin provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids 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 Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Potato Skin:

• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids has 1.3 times more Phosphorus and 21.3 times more Sodium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 7.5 times more Calcium, 7.6 times more Copper, 7.9 times more Iron, 1.4 times more Magnesium, 18.2 times more Manganese and 2.5 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Potato Skin contain similar levels of Zinc and Water per one pound.
• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Manganese
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids has 1.2 times more Carbohydrate than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.5 times more Fiber and 1.3 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.