Comparing Nutrients in 1 pound Canned Yellow Sweet Corn with Liquids VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Sweet Corn with Liquids	11%	10%	79%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Yellow Sweet Corn with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	9.54% 277kcal	13.6% 395kcal	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	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	48.4% 63g	68.4% 89g	130g per day for Men 19-50 years
Sugars	26% 19g	8.95% 6.5g	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	1.06% 0.77g	2.75% 2g	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	% 1.18g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 16.6g	% 2.04g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Sweet Corn with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	74% 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	30.6% 122μg	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	13% 11.8mg	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	0.91% 0.14mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Sweet Corn with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	87.7% 0.79mg	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	20.4% 1.63mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	34% 0.78mg	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	30% 209mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10% 375g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Yellow Sweet Corn with Liquids vs Baked Red Potatoes:

• Canned Yellow Sweet Corn Solids and Liquids have 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.8 times more Vitamin B1, 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, 5.7 times more Vitamin B6, 4.8 times more Vitamin C and more Vitamin K than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Yellow Sweet Corn with Liquids vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 6.2 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 4 times more Potassium than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Zinc and Water per 1 lb.
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Yellow Sweet Corn Solids and Liquids have 4.6 times more Omega 6 and 2.9 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Energy and 1.4 times more Carbohydrate than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Fiber and Protein per 1 lb.
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.