Comparing Nutrients in 1 pound Boiled White Sweet Corn VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled White Sweet Corn	Baked White Potatoes	Recommended Dietary Allowance
Energy	15% 440kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	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	75.7% 98g	73.6% 96g	130g per day for Men 19-50 years
Sugars	48.4% 35g	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	6.4% 4.63g	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	% 3.18g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 27.3g	% 1.8g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	25% 9.53g	38g per day for Men 19-50 years
Protein	27% 15g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	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	34% 0.41mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.2% 7.56mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	22.7% 91μg	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	31.2% 28mg	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	2.72% 0.41mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	64% 0.58mg	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	31% 2.5mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	42.2% 0.97mg	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	59.6% 417mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.93% 330g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled White Sweet Corn vs Baked White Potatoes:

• Boiled and Drained White Sweet Corn has 1.9 times more Vitamin B1, 1.2 times more Vitamin B2 and 2 times more Vitamin B5 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B6, 1.9 times more Vitamin B9, 2 times more Vitamin C and 6.8 times more Vitamin K than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained White Sweet Corn as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled White Sweet Corn vs Baked White Potatoes:

• Boiled and Drained White Sweet Corn has 1.2 times more Phosphorus, 1.6 times more Selenium and 1.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5 times more Calcium, 2.2 times more Copper and 2.2 times more Potassium than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained White Sweet Corn has 9.4 times more Fat, 12 times more Omega 6, 5.1 times more Sugars, 2.8 times more Fructose, 1.3 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Boiled and Drained White Sweet Corn and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 1 lb.
• Both Boiled and Drained White Sweet Corn as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.