Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added: 633g

Frozen Roasted Potatoes with Salt have 1.6 times more energy per 100g than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added. It has average energy density when compared to other foods. Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	1.52% 0.49g	32g per day for Men 19-50 years
Omega 3	NA	2.77% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	8.56% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	95% 123g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	48.8% 35.4g	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% 1.46g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 31g	g per day for Men 19-50 years
Fiber	27% 10.2g	33.3% 12.7g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	27.2% 15.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Vitamin A	NA	2.8% 25.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	46% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	85.4% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26.8% 0.35mg	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	NA	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	57% 51.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 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

	Frozen Roasted Potatoes with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Calcium	5.9% 59mg	3.16% 31.6mg	1000mg per day for Men 19-50 years
Copper	NA	33.8% 0.3mg	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	24.6% 1.97mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	NA	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	NA	18.4% 0.42mg	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	NA	58% 405mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	34.6% 1177mg	3400mg per day for Men 19-50 years
Selenium	NA	8.06% 4.43μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	NA	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	7.24% 268g	13% 485g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 500 kcal of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 7.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.5 times more Potassium and 61.8 times more Sodium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 500 kcal of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 1.4 times more Iron and 1.8 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 13 times more Sugars and 1.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.