Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In Skin VS Corn

Weight per 300 calories

• Boiled Potato Flesh, Cooked In Skin: 345g
• Corn: 82.2g

Yellow Corn Grain has 4.2 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is high in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Corn?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Corn	10%	11%	79%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.34g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	2.16% 0.034g	3.34% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	47% 61g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	0.73% 0.53g	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	1.38% 1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	15.8% 6g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.04μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	18.6% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.3% 1.03mg	39.3% 0.51mg	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	8.62% 34.5μg	3.9% 15.6μg	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	50% 45mg	0% 0mg	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	0.23% 0.034mg	2.7% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.32% 7.6μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Corn	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	0.58% 5.75mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	4.26% 170μg	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	13.4% 1.07mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	17.3% 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	21.7% 152mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	38.4% 1307mg	6.94% 236mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	1.9% 28.8mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	7.17% 265g	0.23% 8.52g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Corn Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Corn?

Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs Corn:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 1.7 times more Vitamin B3, 5.1 times more Vitamin B5, 2 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 30.8 times more Vitamin K than Corn.
• While 300 kcal of Yellow Corn Grain contain 2.4 times more Vitamin B2 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Corn provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 300 calories of Corn have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Corn:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 2.5 times more Copper, 5.5 times more Potassium and 31.1 times more Water than Corn.
• While 300 kcal of Yellow Corn Grain contain 2.1 times more Iron, 1.4 times more Magnesium, 12.3 times more Selenium and 1.8 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Corn contain similar levels of Manganese and Phosphorus per 300 calories.
• 300 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Yellow Corn Grain lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Yellow Corn Grain contain 15.6 times more Omega 6 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Corn offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Yellow Corn Grain provide inadequate amounts of Omega 3 in 300 calories.