Comparing Nutrients in 500 calories Baked Potato Skin VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack

Weight per 500 calories

• Baked Potato Skin: 253g
• Canned Corn, Sweet, Yellow, Cream Style, Regular Pack: 694g

Baked Potato Skin has 2.8 times more energy per 100g than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack. It has above average energy density when compared to other foods. Canned Corn, Sweet, Yellow, Cream Style, Regular Pack having average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Canned Corn, Sweet, Yellow, Cream Style, Regular Pack?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%

Macro Nutrients

	Baked Potato Skin	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	7.9% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	97% 126g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	31% 22.4g	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	2.2% 1.6g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	52.5% 20g	22% 8.33g	38g per day for Men 19-50 years
Protein	19.3% 11g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	33.7% 0.44mg	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	14% 55.6μg	78% 313μg	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	38% 34mg	35.5% 32mg	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	0.67% 0.1mg	3.24% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	8.6% 86mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.86% 194μg	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	222% 17.8mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	20.5% 0.47mg	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	36.4% 255mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	27.4% 931mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	121% 1813mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	3.23% 119g	14.8% 547g	3700g per day for Men 19-50 years

Baked Potato Skin VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Canned Corn, Sweet, Yellow, Cream Style, Regular Pack?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 500 calories of Baked Potato Skin have 1.8 times more Vitamin B1, 1.7 times more Vitamin B5 and 3.5 times more Vitamin B6 than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 500 kcal of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 1.4 times more Vitamin B2 and 5.6 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide similar amounts of Vitamin B3 and Vitamin C per 500 calories.
• Both Baked Potato Skin as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 500 calories of Baked Potato Skin have 5.7 times more Copper, 6.7 times more Iron, 3.3 times more Manganese and 1.6 times more Potassium than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 500 kcal of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 1.4 times more Phosphorus, 34.2 times more Sodium, 3 times more Zinc and 4.6 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain similar levels of Magnesium per 500 calories.
• Both Baked Potato Skin as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 2.4 times more Fiber than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 500 kcal of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 6.3 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Baked Potato Skin as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.