Comparing Nutrients in 5 ounces Baked Potato Flesh VS Boiled White Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled White Sweet Corn with Salt	12%	11%	77%

Macro Nutrients

	Baked Potato Flesh	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Energy	4.55% 132kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	15% 11g	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	NA	2% 1.45g	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	NA	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 8.53g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	10% 3.83g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	14% 0.18mg	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	3.2% 12.8μg	7.1% 28.3μg	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	20% 18mg	9.76% 8.8mg	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	0.38% 0.057mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	8.98% 0.081mg	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	6.2% 0.5mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	13% 0.3mg	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	10% 71mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled White Sweet Corn with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Boiled White Sweet Corn with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Boiled White Sweet Corn with Salt:

• 5 ounces of Baked Potato Flesh have 2.4 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled White Sweet Corn with Salt.
• While 5 oz of Boiled and Drained White Sweet Corn with Salt contain 2.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled White Sweet Corn with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Boiled White Sweet Corn with Salt:

• 5 ounces of Baked Potato Flesh have 3.8 times more Copper and 1.6 times more Potassium than Boiled White Sweet Corn with Salt.
• While 5 oz of Boiled and Drained White Sweet Corn with Salt contain 1.6 times more Iron, 1.3 times more Manganese, 1.8 times more Phosphorus, 50.6 times more Sodium and 1.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled White Sweet Corn with Salt contain similar levels of Magnesium per five ounces.
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained White Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained White Sweet Corn with Salt contain 18.3 times more Omega 6, 4.5 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled White Sweet Corn with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained White Sweet Corn with Salt provide inadequate amounts of Omega 3 in five ounces.