Comparing Nutrients in 5 ounces Corn VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18% 517kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.93% 6.7g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.95g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	24% 13.4g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	NA	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	12% 407mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	NA	11mg per day for Men 19-50 years
Water	0.4% 14.7g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Corn vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Yellow Corn Grain .

Comparing minerals per 5 ounces for Corn vs Frozen Roasted Potatoes with Salt:

• Yellow Corn Grain has 5.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.1 times more Calcium, 1.6 times more Potassium, 8.5 times more Sodium and 6.6 times more Water than Yellow Corn Grain .

Comparison of macro-nutrients per 5 ounces:

• Yellow Corn Grain has 2.9 times more Energy, 2.6 times more Fat, 4 times more Saturated Fat, 2.8 times more Carbohydrate, 2.8 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Yellow Corn Grain as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.