Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.66% 0.21g	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	3.74% 0.64g	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	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	6.57% 4.76g	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	0.51% 0.37g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 3.8g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	9.16% 5.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	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	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	13.5% 54μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.94% 0.14mg	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	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	NA	8.5% 0.077mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	NA	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	7.95% 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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.62% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Microwaved Yellow Corn, Whole Kernel, Frozen per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen 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 Microwaved Yellow Corn, Whole Kernel, Frozen:

• Both Frozen Roasted Potatoes with Salt and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Iron, 1.6 times more Potassium and 74.5 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Frozen Roasted Potatoes with Salt as well as Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 4.9 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Microwaved Yellow Corn, Whole Kernel, Frozen offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.