Comparing Nutrients in 1 pound Baked Red Potatoes VS White Enriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
White Enriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Baked Red Potatoes	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	13.6% 395kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	21.6% 3.67g	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	277% 360g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	10% 7.3g	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	% 2.54g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 3.1g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	57.6% 32.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	63.5% 0.83mg	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	237% 948μg	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	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	2.4% 0.36mg	3.63% 0.54mg	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	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	38.3% 0.34mg	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	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	34.3% 0.79mg	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	64% 449mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.37% 50.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS White Enriched Degermed Cornmeal per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of White Enriched Degermed Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs White Enriched Degermed Cornmeal:

• 1 pound of Baked Red Potatoes has 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than White Enriched Degermed Cornmeal.
• While 1 lb of White Enriched Degermed Cornmeal contains 7.7 times more Vitamin B1, 7.6 times more Vitamin B2, 3.1 times more Vitamin B3 and 7.7 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and White Enriched Degermed Cornmeal provide similar amounts of Vitamin B6 per one pound.
• 1 pound of White Enriched Degermed Cornmeal have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as White Enriched Degermed Cornmeal 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 White Enriched Degermed Cornmeal:

• 1 pound of Baked Red Potatoes has 2.3 times more Copper, 3.8 times more Potassium and 6.9 times more Water than White Enriched Degermed Cornmeal.
• While 1 lb of White Enriched Degermed Cornmeal contains 6.2 times more Iron, 1.4 times more Phosphorus and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and White Enriched Degermed Cornmeal contain similar levels of Magnesium and Manganese per one pound.
• Both Baked Whole Red Potatoes as well as White Enriched Degermed Cornmeal lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of White Enriched Degermed Cornmeal contains 4.3 times more Energy, 16.5 times more Omega 6, 4.1 times more Carbohydrate, 2.2 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as White Enriched Degermed Cornmeal provide inadequate amounts of Omega 3 in one pound.