Comparing Nutrients in 5 ounces Baked White Potatoes VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Baked White Potatoes	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	4.5% 130kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	3% 2.17g	4.9% 3.54g	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	0.7% 0.51g	0.59% 0.43g	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	% 0.89g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 2.34g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	18.3% 0.24mg	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	13.5% 54μg	12.8% 51μg	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	10% 9.07mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	11.3% 0.91mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	7.6% 0.17mg	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	15% 106mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.87% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Baked Whole White Potatoes have 1.3 times more Vitamin B6, 2 times more Vitamin C and 9 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 10 times more Vitamin A, 1.7 times more Vitamin B1 and 1.6 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Baked Whole White Potatoes as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Baked Whole White Potatoes have 2.5 times more Calcium, 3.5 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese and 2.6 times more Potassium than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.4 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 7.2 times more Omega 6, 1.6 times more Sugars and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Baked Whole White Potatoes as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.