Comparing Nutrients in 300 calories Boiled Yellow Sweet Corn VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Boiled Yellow Sweet Corn: 313g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 1.3 times more energy per unit of mass than Boiled and Drained Yellow Sweet Corn, which is average in comparison to other foods. Boiled Yellow Sweet Corn having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Yellow Sweet Corn or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Yellow Sweet Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.4% 65.6g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	19.6% 14g	2.25% 1.63g	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	3.4% 2.47g	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	% 2.63g	NA	g per day for Men 19-50 years
Sucrose	% 8.56g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	16% 6.14g	38g per day for Men 19-50 years
Protein	19% 10.7g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.5% 40.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	NA	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	18% 72μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.88% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	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	17.6% 1.4mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81.3mg	NA	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	NA	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	34.4% 241mg	NA	700mg per day for Men 19-50 years
Potassium	20% 681mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.13mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	NA	11mg per day for Men 19-50 years
Water	6.2% 229g	4.35% 161g	3700g per day for Men 19-50 years

Boiled Yellow Sweet Corn VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Yellow Sweet Corn or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Boiled Yellow Sweet Corn vs Frozen Roasted Potatoes with Salt:

• 300 calories of Boiled Yellow Sweet Corn have 4.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Boiled Yellow Sweet Corn vs Frozen Roasted Potatoes with Salt:

• 300 calories of Boiled Yellow Sweet Corn have 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 225.3 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Frozen Roasted Potatoes with Salt contain similar levels of Iron per 300 calories.
• Both Boiled and Drained Yellow Sweet Corn as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Yellow Sweet Corn have 8.7 times more Sugars, 1.2 times more Fiber and 2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Yellow Sweet Corn and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.