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

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen sweet white Corn kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	2.74% 0.47g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	0.39% 0.28g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.64% 4.3g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	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	9.8% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	12.8% 51μg	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	9.92% 8.93mg	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	NA	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

	Frozen sweet white Corn kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.52% 20.7μg	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	7.26% 0.58mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	NA	420mg per day for Men 19-50 years
Manganese	7.77% 0.18mg	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	14% 99mg	NA	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	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	0.28% 4.25mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	NA	11mg per day for Men 19-50 years
Water	2.87% 106g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen sweet white Corn kernels VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Frozen sweet white Corn kernels have 3.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 5 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Potassium and 99.3 times more Sodium than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Frozen Roasted Potatoes with Salt contain similar levels of Iron per five ounces.
• Both Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels have 13.2 times more Sugars and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Energy and 1.3 times more Carbohydrate than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.