Comparing Nutrients in 5 ounces Corn VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Potato Skin	17%	1%	82%

Macro Nutrients

	Corn	Potato Skin	Recommended Dietary Allowance
Energy	18% 517kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	6.93% 6.7g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.95g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	24% 13.4g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Corn	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	26% 0.34mg	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	6.73% 27μg	6.02% 24μg	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	0% 0mg	18% 16mg	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	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Potato Skin	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	66.6% 0.6mg	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	48% 3.84mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	37% 0.85mg	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	42.5% 298mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Corn versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Corn vs Potato Skin:

• 5 ounces of Corn have 18.3 times more Vitamin B1, 5.3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Potato Skin.
• While 5 oz of Raw Potato Skin contain more Vitamin C than Yellow Corn Grain .
• Both Corn and Potato Skin provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Corn have insufficient amounts of Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Yellow Corn Grain as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Corn vs Potato Skin:

• 5 ounces of Corn have 5.5 times more Magnesium, 5.5 times more Phosphorus, 51.7 times more Selenium, 3.5 times more Sodium and 6.3 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 4.3 times more Calcium, 1.3 times more Copper, 1.4 times more Potassium and 8 times more Water than Yellow Corn Grain .
• Both Corn and Potato Skin contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Corn lack sufficient amounts of Calcium
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Corn have 6.3 times more Energy, 47.4 times more Fat, 25.7 times more Saturated Fat, 6.5 times more Omega 3, 65.5 times more Omega 6, 6 times more Carbohydrate, 2.9 times more Fiber and 3.7 times more Protein than Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6