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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Baked White Potatoes	Recommended Dietary Allowance
Energy	10% 290kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	1.3% 0.22g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	64.4% 966mg	2.1% 31.8mg	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	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Baked White Potatoes:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.4 times more Vitamin B2 and 1.4 times more Vitamin B5 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 5.7 times more Vitamin B6 and 2.3 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 Baked Whole White Potatoes have similar amounts of Vitamin B9 per 1 lb.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Baked White Potatoes:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 30.4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Calcium, 2.3 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 5.7 times more Manganese, 1.5 times more Phosphorus and 3.3 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 Baked Whole White Potatoes have similar amounts of Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 4.6 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Energy and 1.4 times more Carbohydrate 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 Baked Whole White Potatoes have similar amounts of Fiber and Protein per 1 lb.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.