Comparing Nutrients in 1 pound Baked Red Potatoes VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Baked Red Potatoes	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	13.6% 395kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	8.24% 1.4g	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	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	19.2% 14g	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	2.88% 2.1g	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	% 2.18g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 8.9g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	28.6% 11g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	34.5% 0.45mg	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	39.7% 159μg	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	17.6% 16mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	24% 0.22mg	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	39.7% 3.18mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	30.6% 0.7mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	31% 1057mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.44% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Boiled Frozen sweet yellow Corn kernels:

• Baked Whole Red Potatoes have 2.4 times more Vitamin B1, 1.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 3.6 times more Vitamin C and 9.3 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 10 times more Vitamin A and 1.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin B2 per 1 lb.
• Both Baked Whole Red Potatoes as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Boiled Frozen sweet yellow Corn kernels:

• Baked Whole Red Potatoes have 3.6 times more Copper, 1.5 times more Iron and 2.3 times more Potassium than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Magnesium, Manganese, Phosphorus and Water per 1 lb.
• Both Baked Whole Red Potatoes as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Frozen sweet yellow Corn kernels, drained contain 6.3 times more Omega 6, 2.1 times more Sugars and 1.3 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Baked Whole Red Potatoes as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.