Comparing Nutrients in 300 calories Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob: 319g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 1.4 times more energy per unit of mass than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob, which is average in comparison to other foods. Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob having average energy density.

Which food has more nutrients per 300 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	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	16% 6.14g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.26% 38.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	24.7% 99μg	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	17% 15.3mg	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	1.7% 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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.96% 9.57mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 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	24.3% 1.95mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	NA	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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% 239mg	NA	700mg per day for Men 19-50 years
Potassium	23.6% 801mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	4.06% 2.23μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	NA	11mg per day for Men 19-50 years
Water	6.3% 234g	4.35% 161g	3700g per day for Men 19-50 years

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

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 3.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.

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

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.6 times more Iron and 1.5 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3.7 times more Calcium, 1.3 times more Potassium and 55.1 times more Sodium than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 7 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.8 times more Fat than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.