Comparing Nutrients in 5 ounces Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.86% 112kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	11% 7.92g	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	0.45% 0.33g	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	% 6.96g	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	6.1% 3.4g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	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	17.4% 69.5μg	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	12.8% 11.5mg	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	0.38% 0.057mg	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, Yellow, Vacuum Pack, No Salt Added	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	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	7.44% 0.6mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	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	13% 91mg	NA	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	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	5.93% 0.65mg	NA	11mg per day for Men 19-50 years
Water	2.93% 109g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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, Vacuum Pack, No Salt Added vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have 4.8 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 Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Frozen Roasted Potatoes with Salt:

• 5 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Potassium and 99.3 times more Sodium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Frozen Roasted Potatoes with Salt contain similar levels of Iron per five ounces.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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, Vacuum Pack, No Salt Added have 8.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Fiber than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per five ounces.