Comparing Nutrients in 5 ounces Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.27% 95kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	4.03% 0.68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	28.5% 37g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	0.35% 0.26g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.53g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	14% 55.3μg	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	2.83% 2.55mg	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	0.85% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	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	4.8% 0.38mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	NA	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	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	9.3% 65.2mg	NA	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	NA	11mg per day for Men 19-50 years
Water	3.1% 115g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Frozen Roasted Potatoes with Salt:

• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Frozen Roasted Potatoes with Salt:

• 5 oz of Frozen Roasted Potatoes with Salt contain 1.9 times more Iron, 3.4 times more Potassium and 1.5 times more Sodium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 6.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.9 times more Energy, 1.8 times more Carbohydrate and 1.3 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per five ounces.