Comparing Nutrients in 5 ounces Boiled White Sweet Corn VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Boiled White Sweet Corn	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	4.74% 137kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	23.7% 30.8g	22% 28.5g	130g per day for Men 19-50 years
Sugars	15% 11g	1.78% 1.3g	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	2% 1.45g	0.57% 0.41g	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	% 0.99g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 8.53g	% 0.27g	g per day for Men 19-50 years
Fiber	10% 3.83g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	32.6% 0.42mg	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	7.1% 28.3μg	3.54% 14μg	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	9.76% 8.8mg	20.5% 18.4mg	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	0.85% 0.13mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	9.75% 0.78mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	8.5% 0.2mg	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	18.6% 130mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Sweet Corn VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled White Sweet Corn versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled White Sweet Corn vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Boiled White Sweet Corn have 2.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.4 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Boiled and Drained White Sweet Corn as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled White Sweet Corn vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Boiled White Sweet Corn have 1.8 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus and 1.8 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.3 times more Copper and 1.5 times more Potassium than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled White Sweet Corn have 18.3 times more Omega 6, 8.5 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Boiled White Sweet Corn and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Boiled and Drained White Sweet Corn as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 in five ounces.