Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Cream Style, Regular Pack VS Baked Red Potatoes

Weight per 300 calories

• Canned Corn, Sweet, Yellow, Cream Style, Regular Pack: 417g
• Baked Red Potatoes: 345g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Cream Style, Regular Pack or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	4.73% 0.8g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	52% 67.6g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	6.8% 4.93g	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	1.32% 0.96g	2.1% 1.5g	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	% 0.96g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 11g	% 1.55g	g per day for Men 19-50 years
Fiber	13% 5g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	13% 7.25g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.85% 16.7μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	56.2% 0.73mg	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	47% 188μg	23.3% 93μg	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	21.3% 19mg	48.3% 43.4mg	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	1.94% 0.29mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	2.9% 117μg	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	19.8% 1.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	26% 0.6mg	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	30.4% 213mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	NA	55μg per day for Men 19-50 years
Sodium	72.5% 1088mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	8.87% 328g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack vs Baked Red Potatoes:

• Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 1.3 times more Vitamin B2 and 2 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6, 2.3 times more Vitamin C and more Vitamin K than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, Yellow, Cream Style, Regular Pack vs Baked Red Potatoes:

• Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 26.3 times more Sodium, 1.6 times more Zinc and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Calcium, 2.8 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese and 3.4 times more Potassium than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Baked Whole Red Potatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 4.8 times more Omega 6 and 2.7 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Omega 3 than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.