Comparing Nutrients in 5 ounces Microwaved Yellow Corn, Whole Kernel, Frozen VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.52% 160kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	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	28.2% 36.7g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	2.8% 2.03g	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	0.51% 0.37g	0.86% 0.62g	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	% 0.61g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 3.8g	% 0.64g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	9.16% 5.13g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	13.5% 54μg	9.57% 38.3μg	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	NA	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	27.4% 0.25mg	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	6.9% 0.55mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	7.95% 0.18mg	10.7% 0.25mg	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	19.2% 135mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.62% 97g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Baked Red Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen versus 5 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen vs Baked Red Potatoes:

• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.4 times more Vitamin B9 than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 1.8 times more Vitamin B6 and 7 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Baked Red Potatoes provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin K
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Microwaved Yellow Corn, Whole Kernel, Frozen vs Baked Red Potatoes:

• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.3 times more Phosphorus and 1.3 times more Zinc than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 3.2 times more Copper, 1.8 times more Iron, 1.3 times more Manganese and 2 times more Potassium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Baked Red Potatoes contain similar levels of Magnesium per five ounces.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.3 times more Energy, 9.2 times more Omega 6, 1.3 times more Carbohydrate, 2.3 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Baked Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 in five ounces.