Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	23% 29.7g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	8.88% 6.44g	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	1.54% 1.1g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.2mg	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	8.15% 32.6μg	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	8.66% 7.8mg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	NA	7.7% 0.069mg	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	8.86% 0.71mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	NA	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	NA	10.3% 0.24mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Yellow Sweet Corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Boiled Yellow Sweet Corn 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 Boiled Yellow Sweet Corn:

• 5 oz of Boiled and Drained Yellow Sweet Corn contain 3.2 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 Boiled Yellow Sweet Corn:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.1 times more Potassium and 298 times more Sodium than Boiled Yellow Sweet Corn.
• Both Frozen Roasted Potatoes with Salt and Boiled Yellow Sweet Corn contain similar levels of Iron per five ounces.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Yellow Sweet Corn lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Energy and 1.2 times more Carbohydrate than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 6.6 times more Sugars and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Yellow Sweet Corn offer comparable quantities of Fiber per five ounces.