Comparing Nutrients in 5 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.13% 91kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.03g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	8.04% 5.83g	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	0.33% 0.24g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	10.3% 41μg	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	2.68% 2.4mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	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	3.9% 0.31mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	NA	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	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	8.3% 58mg	NA	700mg per day for Men 19-50 years
Potassium	4.84% 164mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	3.17% 117g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water 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, Yellow, Rinsed With Tap Water vs Frozen Roasted Potatoes with Salt:

• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Iron, 3.9 times more Potassium and 1.8 times more Sodium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, 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, Yellow, Rinsed With Tap Water have 6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2 times more Energy, 2 times more Carbohydrate and 1.5 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per five ounces.