Comparing Nutrients in 5 ounces Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.27% 95kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	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	4.03% 0.68g	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	15.6% 20.3g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	2.74% 2g	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	29.5% 11g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	67% 0.87mg	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	7.8% 31μg	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	2.83% 2.55mg	21.3% 19mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	129% 1.16mg	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	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	38% 0.87mg	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	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.1% 115g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Baked Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids versus 5 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Baked Potato Skin:

• 5 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 1.8 times more Vitamin B9 than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 3.1 times more Vitamin B1, 3 times more Vitamin B3, 4.1 times more Vitamin B5, 16.6 times more Vitamin B6 and 7.5 times more Vitamin C than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Baked Potato Skin provide similar amounts of Vitamin B2 per five ounces.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Baked Potato Skin:

• 5 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 9.8 times more Sodium and 1.7 times more Water than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 11.3 times more Calcium, 24.8 times more Copper, 26.1 times more Iron, 3.3 times more Magnesium, 9.2 times more Manganese, 2.2 times more Phosphorus, 4.3 times more Potassium and 1.5 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• 5 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Baked Potato Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 15.1 times more Omega 6 and 3.2 times more Sugars than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 3 times more Energy, 3.2 times more Carbohydrate, 4 times more Fiber and 1.9 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Baked Potato Skin provide inadequate amounts of Omega 3 in five ounces.