Comparing Nutrients in 500 calories Potato Skin VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids

Weight per 500 calories

• Potato Skin: 862g
• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids: 820g

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

Discover which food has more nutrients per 500 calories - Potato Skin or Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Potato Skin	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	87.4% 114g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	1.92% 1.4g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 30g	g per day for Men 19-50 years
Fiber	56.7% 21.6g	36.7% 14g	38g per day for Men 19-50 years
Protein	39.6% 22g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.82% 16.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	85.6% 4.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	23.3% 0.3mg	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	36.6% 147μg	78% 311μg	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	109% 98mg	23.7% 21.3mg	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	NA	1.64% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	26% 259mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	25.5% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.7% 148μg	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	349% 28mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	29.2% 0.67mg	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	46.8% 328mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	32.8% 1115mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	107% 1598mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	19.4% 718g	18.3% 677g	3700g per day for Men 19-50 years

Potato Skin VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids?

Lets compare vitamin content per 500 calories of Potato Skin vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 500 calories of Potato Skin have 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.2 times more Vitamin B3, 6.8 times more Vitamin B6 and 4.6 times more Vitamin C than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 500 kcal of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Potato Skin.
• 500 calories of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B2
• Both Raw Potato Skin as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 500 calories of Potato Skin have 7.9 times more Calcium, 15.9 times more Copper, 9.5 times more Iron, 1.6 times more Magnesium, 7.7 times more Manganese and 3.2 times more Potassium than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 500 kcal of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 18.5 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain similar levels of Phosphorus, Zinc and Water per 500 calories.
• 500 calories of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 1.5 times more Fiber and 1.4 times more Protein than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 500 kcal of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 6.7 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3 in 500 calories.