Comparing Nutrients in 1 pound Potato Skin VS Canned Corn With Red And Green Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%

Macro Nutrients

	Potato Skin	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Energy	9.07% 263kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	30% 11.3g	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	34% 0.44mg	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	19.3% 77μg	38.6% 154μg	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	57.5% 51.7mg	44.4% 40mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Calcium	13.6% 136mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	30.2% 0.27mg	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	184% 14.7mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	8.5% 0.2mg	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	24.6% 172mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	105% 1574mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Corn With Red And Green Peppers with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Canned Corn With Red And Green Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Canned Corn With Red And Green Peppers with Liquids:

• 1 pound of Potato Skin has 2.5 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Corn With Red And Green Peppers with Liquids.
• While 1 lb of Canned Corn With Red And Green Peppers Solids and Liquids contains 2.1 times more Vitamin B2, 1.5 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Canned Corn With Red And Green Peppers with Liquids provide similar amounts of Vitamin B3 per one pound.
• Both Raw Potato Skin as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Canned Corn With Red And Green Peppers with Liquids:

• 1 pound of Potato Skin has 6 times more Calcium, 7.1 times more Copper, 4.1 times more Iron, 14 times more Manganese and 2.7 times more Potassium than Canned Corn With Red And Green Peppers with Liquids.
• While 1 lb of Canned Corn With Red And Green Peppers Solids and Liquids contains 1.6 times more Phosphorus and 34.7 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Canned Corn With Red And Green Peppers with Liquids contain similar levels of Magnesium, Zinc and Water per one pound.
• 1 pound of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Calcium and Manganese
• Both Raw Potato Skin as well as Canned Corn With Red And Green Peppers Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Corn With Red And Green Peppers Solids and Liquids contains 1.3 times more Energy and 1.5 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Canned Corn With Red And Green Peppers with Liquids offer comparable quantities of Protein per one pound.
• Both Raw Potato Skin as well as Canned Corn With Red And Green Peppers Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.