Comparing Nutrients in 5 ounces Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	11%	7%	82%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.86% 112kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	23% 30g	130g per day for Men 19-50 years
Sugars	6% 4.35g	3% 2.17g	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	0.9% 0.65g	0.7% 0.51g	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	% 0.68g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 2.78g	% 0.57g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	23% 0.3mg	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	12.4% 49.6μg	13.5% 54μg	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	5.5% 4.96mg	20% 18mg	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	0.66% 0.099mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	20% 0.18mg	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	8.33% 0.67mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	11.6% 0.27mg	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	16% 112mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.95% 109g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Baked White Potatoes:

• Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 10 times more Vitamin A and 1.4 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6, 3.6 times more Vitamin C and 9 times more Vitamin K than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Baked White Potatoes:

• Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 1.4 times more Selenium, 35 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Calcium, 2.6 times more Copper, 1.4 times more Iron and 2.3 times more Potassium than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Baked Whole White Potatoes have similar amounts of Magnesium, Manganese, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 4 times more Omega 6, 2 times more Sugars and 1.2 times more Protein than Baked Whole White Potatoes.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.