Comparing Nutrients in 1 pound Baked White Potatoes VS Canned Succotash, (corn And Limas), With Cream Style Corn

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%

Macro Nutrients

	Baked White Potatoes	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Energy	14.4% 417kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	5.84% 0.99g	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	61.4% 80g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	36% 13.6g	38g per day for Men 19-50 years
Protein	17% 9.53g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	44.7% 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	50% 200μg	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	32.3% 29mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	89.7% 0.81mg	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	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	127% 2.93mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	9.25% 342g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• Baked Whole White Potatoes have 1.8 times more Vitamin B1, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 2 times more Vitamin C than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While Canned Succotash, (corn And Limas), With Cream Style Corn contain 1.5 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Succotash, (corn And Limas), With Cream Style Corn have similar amounts of Vitamin B9 per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• Baked Whole White Potatoes have 27 times more Magnesium, 1.3 times more Phosphorus and 3 times more Potassium than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While Canned Succotash, (corn And Limas), With Cream Style Corn contain 1.4 times more Copper, 3.4 times more Manganese and 35 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Succotash, (corn And Limas), With Cream Style Corn have similar amounts of Calcium, Iron, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Succotash, (corn And Limas), With Cream Style Corn contain 2.7 times more Omega 3, 4.5 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Succotash, (corn And Limas), With Cream Style Corn have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.