Comparing Nutrients in 500 calories Boiled frozen sweet white Corn kernels VS Baked Potato Flesh

Weight per 500 calories

• Boiled frozen sweet white Corn kernels: 625g
• Baked Potato Flesh: 538g

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

Discover which food has more nutrients per 500 calories - Boiled frozen sweet white Corn kernels or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen sweet white Corn kernels	12%	4%	84%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled frozen sweet white Corn kernels	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.77% 2.7g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	89% 116g	130g per day for Men 19-50 years
Sugars	27% 19.5g	12.6% 9.14g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	30.7% 17g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen sweet white Corn kernels	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.2% 0.52mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	124% 1.6mg	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	48.4% 194μg	12% 48.4μg	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	21.5% 19.4mg	76.5% 69mg	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	2.9% 0.44mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.56% 1.88μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen sweet white Corn kernels	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	128% 1.16mg	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	27.3% 2.2mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	37.6% 0.87mg	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	51% 356mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.3mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	13% 480g	11% 405g	3700g per day for Men 19-50 years

Boiled Frozen Sweet White Corn Kernels VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled frozen sweet white Corn kernels or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Boiled frozen sweet white Corn kernels vs Baked Potato Flesh:

• 500 calories of Boiled frozen sweet white Corn kernels have 3.9 times more Vitamin B2 and 4 times more Vitamin B9 than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 2.7 times more Vitamin B5, 2 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels and Baked Potato Flesh provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Boiled frozen sweet white Corn kernels, drained as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled frozen sweet white Corn kernels vs Baked Potato Flesh:

• 500 calories of Boiled frozen sweet white Corn kernels have 1.3 times more Phosphorus and 1.6 times more Zinc than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 5 times more Copper and 2.3 times more Potassium than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels and Baked Potato Flesh contain similar levels of Iron, Magnesium, Manganese and Water per 500 calories.
• Both Boiled frozen sweet white Corn kernels, drained as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled frozen sweet white Corn kernels have 2.1 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Baked Potato Flesh.
• Both Boiled frozen sweet white Corn kernels and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled frozen sweet white Corn kernels, drained as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.