Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Corn	10%	11%	79%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Corn	Recommended Dietary Allowance
Energy	4.25% 123kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	6.93% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	2.95% 0.95g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	17.5% 2.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	81% 105g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	1.25% 0.91g	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	0.57% 0.41g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	68% 0.88mg	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	3.54% 14μg	6.73% 27μg	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	20.5% 18.4mg	0% 0mg	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	0.094% 0.014mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Corn	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	49.5% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	5.5% 0.44mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	30% 0.69mg	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	8.9% 62.4mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Corn:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 1.2 times more Vitamin B5 and more Vitamin C than Corn.
• While 5 oz of Yellow Corn Grain contain 3.6 times more Vitamin B1, 10.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 49 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• 5 ounces of Corn have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Corn:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 1.3 times more Potassium and 7.4 times more Water than Corn.
• While 5 oz of Yellow Corn Grain contain 1.7 times more Copper, 8.7 times more Iron, 5.8 times more Magnesium, 3.5 times more Manganese, 4.8 times more Phosphorus, 51.7 times more Selenium, 8.8 times more Sodium and 7.4 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Yellow Corn Grain lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Yellow Corn Grain contain 4.2 times more Energy, 47.4 times more Fat, 25.7 times more Saturated Fat, 6.5 times more Omega 3, 65.5 times more Omega 6, 3.7 times more Carbohydrate, 4.1 times more Fiber and 5 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6