Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Frozen sweet white Corn kernels	12%	7%	81%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	2.74% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	17.8% 13g	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	0.39% 0.28g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	11% 4.1g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.4% 0.25mg	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	NA	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	9.92% 8.93mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	NA	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.52% 20.7μg	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	8.86% 0.71mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	NA	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	NA	7.77% 0.18mg	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	NA	14% 99mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Frozen sweet white Corn kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Frozen sweet white Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Frozen sweet white Corn kernels:

• 5 oz of Frozen sweet white Corn kernels contain 3.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Frozen sweet white Corn kernels:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Iron, 2.1 times more Potassium and 99.3 times more Sodium than Frozen sweet white Corn kernels.
• Both Frozen Roasted Potatoes with Salt as well as Frozen sweet white Corn kernels lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Energy and 1.3 times more Carbohydrate than Frozen sweet white Corn kernels.
• While 5 oz of Frozen sweet white Corn kernels contain 13.2 times more Sugars and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Frozen sweet white Corn kernels offer comparable quantities of Fiber per five ounces.