Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Baked Red Potatoes

Weight per 300 calories

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water: 469g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 1.4 times more energy per unit of mass than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids, which is average in comparison to other foods. Canned Corn, Sweet, Yellow, Rinsed With Tap Water having low energy density.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Rinsed With Tap Water or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	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	47% 61g	52% 67.6g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	1.1% 0.8g	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	% 1.2g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 17g	% 1.55g	g per day for Men 19-50 years
Fiber	21% 7.97g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.86% 0.07mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	34% 136μg	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	8.85% 7.97mg	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	NA	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	66.7% 0.6mg	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	13% 1.03mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	27.5% 192mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51% 764mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	10.5% 388g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Baked Red Potatoes:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.5 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 5.5 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Baked Red Potatoes:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 18.5 times more Sodium and 1.5 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Calcium, 4.1 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus and 3.5 times more Potassium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Baked Whole Red Potatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 13 times more Fat, 7.4 times more Saturated Fat, 1.8 times more Omega 3, 18.4 times more Omega 6, 3.9 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.