Comparing Nutrients in 300 calories Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Potato Skin

Weight per 300 calories

• Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob: 319g
• Potato Skin: 517g

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.6 times more energy per 100g than Potato Skin. It has average energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	2.33% 1.7g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 7.3g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.94g	34% 13g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Potato Skin	Recommended Dietary Allowance
Vitamin A	4.26% 38.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	95% 1.24mg	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	24.7% 99μg	22% 88μg	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	17% 15.3mg	65.5% 59mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Potato Skin	Recommended Dietary Allowance
Calcium	0.96% 9.57mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	243% 2.2mg	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	24.3% 1.95mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	135% 3.1mg	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% 239mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	23.6% 801mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	4.06% 2.23μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	6.3% 234g	11.6% 431g	3700g per day for Men 19-50 years

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob or Potato Skin?

Lets compare vitamin content per 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Potato Skin:

• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 5.1 times more Vitamin B1 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Potato Skin provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 300 calories.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Potato Skin:

• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.2 times more Phosphorus than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 16.2 times more Calcium, 14.9 times more Copper, 8.6 times more Iron, 1.3 times more Magnesium, 6.9 times more Manganese, 2.7 times more Potassium and 1.8 times more Water than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Potato Skin contain similar levels of Zinc per 300 calories.
• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Raw Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 6.5 times more Omega 6 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.4 times more Fiber and 1.3 times more Protein than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 300 calories.