Comparing Nutrients in 300 calories Baked Potato Flesh VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids

Weight per 300 calories

• Baked Potato Flesh: 323g
• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids: 492g

Baked Potato Flesh has 1.5 times more energy per 100g than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids. It has average energy density when compared to other foods. Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids having low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Baked Potato Flesh	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.15% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	6.57% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	52.4% 68g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	28% 20.4g	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	NA	1.15% 0.84g	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	NA	% 1.28g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	12.7% 4.84g	22% 8.36g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	6.15% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	51.3% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	14% 0.18mg	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	7.26% 29μg	46.7% 187μg	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	46% 41.3mg	14.2% 12.8mg	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	0.86% 0.13mg	0.98% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	15.3% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.2% 88.5μg	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	14% 1.13mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	17.6% 73.8mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	17.5% 0.4mg	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	23% 161mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	4.47% 2.46μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	64% 959mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	6.58% 243g	11% 406g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 300 calories of Baked Potato Flesh have 4.6 times more Vitamin B1, 5.3 times more Vitamin B6 and 3.2 times more Vitamin C than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 300 kcal of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.4 times more Vitamin B5 and 6.4 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide similar amounts of Vitamin B3 per 300 calories.
• Both Baked Potatoes Flesh no Salt as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 300 calories of Baked Potato Flesh have 5 times more Copper, 1.3 times more Manganese and 1.9 times more Potassium than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 300 kcal of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.6 times more Iron, 1.4 times more Phosphorus, 59.5 times more Sodium, 2.1 times more Zinc and 1.7 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain similar levels of Magnesium per 300 calories.
• Both Baked Potatoes Flesh no Salt as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 10.8 times more Omega 6, 3.7 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3 in 300 calories.