Comparing Nutrients in 500 calories Boiled White Sweet Corn VS Baked White Potatoes

Weight per 500 calories

• Boiled White Sweet Corn: 516g
• Baked White Potatoes: 544g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled White Sweet Corn or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled White Sweet Corn	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	3.17% 1g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	88% 115g	130g per day for Men 19-50 years
Sugars	55% 40g	11.5% 8.3g	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	7.25% 5.26g	2.7% 1.96g	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	% 3.6g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 31g	% 2.17g	g per day for Men 19-50 years
Fiber	36.6% 14g	30% 11.4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.7% 0.46mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	88.2% 1.15mg	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	25.8% 103μg	51.6% 207μg	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	35.5% 32mg	76% 68.5mg	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	3.1% 0.46mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.06μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	76.7% 0.69mg	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	35.4% 2.84mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	44.7% 1.03mg	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	67.7% 474mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	38.2% 1299mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	7.5% 4.12μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.03% 15.5mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10% 375g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled White Sweet Corn vs Baked White Potatoes:

• Boiled and Drained White Sweet Corn has 1.8 times more Vitamin B1 and 1.9 times more Vitamin B5 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B6, 2 times more Vitamin B9, 2.1 times more Vitamin C and 7.1 times more Vitamin K than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained White Sweet Corn as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled White Sweet Corn vs Baked White Potatoes:

• Boiled and Drained White Sweet Corn has 1.5 times more Selenium and 1.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.3 times more Calcium, 2.3 times more Copper and 2.3 times more Potassium than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Sweet Corn has 8.9 times more Fat, 11.3 times more Omega 6, 4.8 times more Sugars, 2.7 times more Fructose, 1.2 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Boiled and Drained White Sweet Corn and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Boiled and Drained White Sweet Corn as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.