Comparing Nutrients in 1 pound Baked White Potatoes VS Boiled White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	Baked White Potatoes	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	14.4% 417kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	75.7% 98g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	48.4% 35g	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	2.25% 1.63g	6.4% 4.63g	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	% 2.86g	% 3.18g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 27.3g	g per day for Men 19-50 years
Fiber	25% 9.53g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	17% 9.53g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled White Sweet Corn	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	18% 0.22mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	47.2% 7.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	44.3% 0.58mg	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	43% 172μg	22.7% 91μg	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	31.2% 28mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	28.7% 0.26mg	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	36.3% 2.9mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	42.2% 0.97mg	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	48.6% 340mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.93% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Boiled White Sweet Corn:

• Baked Whole White Potatoes have 1.7 times more Vitamin B6, 1.9 times more Vitamin B9, 2 times more Vitamin C and 6.8 times more Vitamin K than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 1.9 times more Vitamin B1 and 2 times more Vitamin B5 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained White Sweet Corn have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Baked Whole White Potatoes as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Boiled White Sweet Corn:

• Baked Whole White Potatoes have 5 times more Calcium, 2.2 times more Copper and 2.2 times more Potassium than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 1.6 times more Selenium and 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained White Sweet Corn have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained White Sweet Corn contains 9.4 times more Fat, 12 times more Omega 6, 5.1 times more Sugars, 2.8 times more Fructose, 1.3 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained White Sweet Corn have similar amounts of Energy, Omega 3 and Carbohydrate per 1 lb.
• Both Baked Whole White Potatoes as well as Boiled and Drained White Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.