Comparing Nutrients in 1 pound Boiled Yellow Sweet Corn with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	15% 435kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	91% 119g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	4.3% 3.13g	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	4.94% 3.6g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.4g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	31% 11.8g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	NA	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	26% 104μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.7% 25mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.72% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	NA	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	25.5% 2.04mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	NA	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	50% 349mg	NA	700mg per day for Men 19-50 years
Potassium	29% 989mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	NA	11mg per day for Men 19-50 years
Water	9% 333g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn with Salt VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Yellow Sweet Corn with Salt versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Yellow Sweet Corn with Salt vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 3.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Boiled Yellow Sweet Corn with Salt vs Frozen Roasted Potatoes with Salt:

• 1 lb of Frozen Roasted Potatoes with Salt contains 2.1 times more Potassium than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Iron and Sodium per one pound.
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 6.6 times more Sugars and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.3 times more Energy than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate and Fiber per one pound.