Comparing Nutrients in 1 pound Baked Potato Flesh VS Corn

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Corn	10%	11%	79%

Macro Nutrients

	Baked Potato Flesh	Corn	Recommended Dietary Allowance
Energy	14.5% 422kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	9.45% 3.03g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	56% 9.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	259% 337g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	4% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	87% 33g	38g per day for Men 19-50 years
Protein	16% 8.9g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	38.5% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	217% 2.82mg	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	10.2% 41μg	21.5% 86μg	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	64.5% 58mg	0% 0mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Corn	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	158% 1.42mg	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	20% 1.6mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	96% 2.2mg	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	32.4% 227mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	128% 70.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Corn per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Corn:

• 1 pound of Baked Potato Flesh has 1.3 times more Vitamin B5 and more Vitamin C than Corn.
• While 1 lb of Yellow Corn Grain contains 3.7 times more Vitamin B1, 9.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 12.3 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 1 pound of Corn have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Corn:

• 1 pound of Baked Potato Flesh has 1.4 times more Potassium and 7.3 times more Water than Corn.
• While 1 lb of Yellow Corn Grain contains 1.5 times more Copper, 7.7 times more Iron, 5.1 times more Magnesium, 3 times more Manganese, 4.2 times more Phosphorus, 51.7 times more Selenium, 7 times more Sodium and 7.6 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Yellow Corn Grain lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 2.7 times more Sugars than Corn.
• While 1 lb of Yellow Corn Grain contains 3.9 times more Energy, 47.4 times more Fat, 25.7 times more Saturated Fat, 6.5 times more Omega 3, 65.5 times more Omega 6, 3.4 times more Carbohydrate, 4.9 times more Fiber and 4.8 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6