Comparing Nutrients in 500 calories Boiled Frozen sweet yellow Corn kernels VS Baked White Potatoes

Weight per 500 calories

• Boiled Frozen sweet yellow Corn kernels: 617g
• 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 Frozen sweet yellow Corn kernels or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.14g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	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	92% 119g	88% 115g	130g per day for Men 19-50 years
Sugars	26% 19g	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	3.9% 2.84g	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	% 2.96g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 12g	% 2.17g	g per day for Men 19-50 years
Fiber	39% 15g	30% 11.4g	38g per day for Men 19-50 years
Protein	28% 15.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	6.86% 61.7μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	54% 216μg	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	24% 21.6mg	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	2.9% 0.43mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.85μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	36.3% 2.9mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	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	69.7% 488mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	7.86% 4.32μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.17mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	13% 475g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Frozen sweet yellow Corn kernels vs Baked White Potatoes:

• Boiled Frozen sweet yellow Corn kernels, drained have 11.4 times more Vitamin A and 1.6 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B5, 1.9 times more Vitamin B6, 3.2 times more Vitamin C and 7.9 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Frozen sweet yellow Corn kernels vs Baked White Potatoes:

• Boiled Frozen sweet yellow Corn kernels, drained have 1.6 times more Selenium and 2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Calcium, 2.3 times more Copper and 2.1 times more Potassium than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained 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 Frozen sweet yellow Corn kernels, drained have 7.2 times more Omega 6, 2.3 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Omega 3 than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.