Comparing Nutrients in 500 calories Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob: 532g
• Boiled Potato Flesh, Cooked In Skin: 575g

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

Discover which food has more nutrients per 500 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	89% 116g	130g per day for Men 19-50 years
Sugars	26.3% 19g	7.2% 5.23g	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% 2.8g	2.3% 1.67g	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	% 2.98g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 12g	% 1.1g	g per day for Men 19-50 years
Fiber	39% 15g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	132% 1.7mg	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	41.2% 165μg	14.4% 57.5μg	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	28.4% 25.5mg	83% 74.7mg	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	2.84% 0.43mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	40.6% 3.24mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	34.5% 0.79mg	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	57% 399mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	39.3% 1335mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.72μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.35mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.5% 389g	12% 442g	3700g per day for Men 19-50 years

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.5 times more Vitamin B1, 3.2 times more Vitamin B2 and 2.9 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 2.9 times more Vitamin C and 5.9 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin K
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.8 times more Iron, 1.2 times more Magnesium, 1.6 times more Phosphorus and 1.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 4.4 times more Copper and 1.6 times more Potassium than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Boiled Potato Flesh, Cooked In Skin contain similar levels of Manganese and Water per 500 calories.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 9.8 times more Omega 6, 3.7 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 in 500 calories.