Comparing Nutrients in 1 pound Baked Potato Skin VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Baked Potato Skin	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	31% 898kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	48.4% 63g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	26% 19g	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	1.06% 0.77g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 16.6g	g per day for Men 19-50 years
Fiber	94% 36g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	13% 0.17mg	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	25% 100μg	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	68% 61.2mg	13% 11.8mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	15.4% 154mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.04% 81.6μg	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	399% 32mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	16% 0.37mg	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	65.4% 458mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	18% 617mg	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	6.35% 95mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	5.8% 215g	10% 375g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 1 pound of Baked Potato Skin has 8.1 times more Vitamin B1, 7.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 16.6 times more Vitamin B6 and 5.2 times more Vitamin C than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 1 lb of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contains 1.7 times more Vitamin B9 than Baked Potato Skin.
• 1 pound of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Baked Potato Skin as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 1 pound of Baked Potato Skin has 8.5 times more Calcium, 29.2 times more Copper, 19.6 times more Iron, 2.9 times more Magnesium, 7.5 times more Manganese, 2.2 times more Phosphorus, 4.2 times more Potassium and 1.3 times more Zinc than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 1 lb of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contains 9.3 times more Sodium and 1.7 times more Water than Baked Potato Skin.
• 1 pound of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 3.2 times more Energy, 3.3 times more Carbohydrate, 4.6 times more Fiber and 2.2 times more Protein than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 1 lb of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contains 3 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.