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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Baked Red Potatoes	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	13.6% 395kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	68.4% 89g	48.4% 63g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	% 1.18g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 16.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	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	27.2% 0.33mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10% 375g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes 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 Red Potatoes 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 Red Potatoes vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 1 pound of Baked Red Potatoes has 4.8 times more Vitamin B1, 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, 5.7 times more Vitamin B6, 4.8 times more Vitamin C and more Vitamin K 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 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• 1 pound of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin K
• Both Baked Whole Red Potatoes as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Baked Red Potatoes has 6.2 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 4 times more Potassium 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 16.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain similar levels of Zinc and Water per one pound.
• Both Baked Whole Red Potatoes as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.4 times more Energy and 1.4 times more Carbohydrate 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 2.9 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids offer comparable quantities of Fiber and Protein per one pound.
• Both Baked Whole Red Potatoes 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.