Comparing Nutrients in 1 pound Frozen sweet white Corn kernels VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen sweet white Corn kernels	Baked White Potatoes	Recommended Dietary Allowance
Energy	13.8% 399kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	8.78% 1.5g	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	72.3% 94g	73.6% 96g	130g per day for Men 19-50 years
Sugars	57% 41.2g	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	1.25% 0.91g	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	% 1.6g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 1.8g	g per day for Men 19-50 years
Fiber	34.6% 13g	25% 9.53g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	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	31.4% 0.38mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.83mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	41% 163μg	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	31.8% 28.6mg	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	1.13% 1.36μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.2μg	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	19.4% 81.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	45.4% 318mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	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	15.3% 1.68mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen sweet white Corn kernels vs Baked White Potatoes:

• Frozen sweet white Corn kernels have 1.7 times more Vitamin B1 and 1.6 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B5, 2 times more Vitamin C and 9 times more Vitamin K than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Baked Whole White Potatoes have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels vs Baked White Potatoes:

• Frozen sweet white Corn kernels have 1.4 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Calcium, 3.5 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese and 2.6 times more Potassium than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Baked Whole White Potatoes have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen sweet white Corn kernels have 6.7 times more Omega 6, 5.9 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Frozen sweet white Corn kernels and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Frozen sweet white Corn kernels as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.