Comparing Nutrients in 5 ounces Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.6% 133kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.7g	28.5% 37g	130g per day for Men 19-50 years
Sugars	7% 5.1g	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	1.04% 0.75g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 3.25g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	11% 44μg	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	7.56% 6.8mg	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	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	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	11% 0.86mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	NA	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	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	15% 106mg	NA	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	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	0.38% 5.67mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	NA	11mg per day for Men 19-50 years
Water	2.8% 104g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 2.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 5 ounces for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 5 times more Calcium, 1.8 times more Potassium and 74.5 times more Sodium than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Frozen Roasted Potatoes with Salt have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 5.2 times more Sugars and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.4 times more Energy and 2.4 times more Fat than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Frozen Roasted Potatoes with Salt have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.