Comparing Nutrients in 1 pound Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Boiled Potato Skin	Recommended Dietary Allowance
Energy	12.4% 358kcal	12.2% 354kcal	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	6.14% 1.04g	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	68% 88g	60% 78g	130g per day for Men 19-50 years
Sugars	35% 25.4g	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	1.44% 1.04g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 22.3g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	39.4% 15g	38g per day for Men 19-50 years
Protein	19.5% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	55.6% 222μg	11.3% 45.4μg	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	41% 36.7mg	26.2% 23.6mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	443% 4mg	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	24% 1.9mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	264% 6.07mg	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	41.5% 290mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.4% 347g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Boiled Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added versus 1 lb of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Boiled Potato Skin:

• 1 pound of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B5, 4.9 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 4.3 times more Vitamin B6 than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Boiled Potato Skin provide similar amounts of Vitamin B3 per one pound.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Boiled Potato Skin:

• 1 lb of Boiled Potato Skin no Salt contains 9 times more Calcium, 18.3 times more Copper, 14.5 times more Iron, 1.3 times more Magnesium, 20 times more Manganese and 2.2 times more Potassium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Boiled Potato Skin contain similar levels of Phosphorus, Zinc and Water per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Potato Skin no Salt contains 1.7 times more Fiber than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Boiled Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.