Comparing Nutrients in 5 ounces Baked White Potatoes VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Baked White Potatoes	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	4.5% 130kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	24.3% 31.7g	130g per day for Men 19-50 years
Sugars	3% 2.17g	7% 5.1g	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	1.04% 0.75g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 3.25g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	24.4% 0.32mg	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	11% 44μg	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	7.56% 6.8mg	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	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	7.24% 0.065mg	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	11.3% 0.91mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	8.75% 0.2mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	10.5% 356mg	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	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• Baked Whole White Potatoes have 1.5 times more Vitamin B5, 1.2 times more Vitamin B9, 2.6 times more Vitamin C and 6.8 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 12 times more Vitamin A, 3.6 times more Vitamin B1 and 1.6 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• Baked Whole White Potatoes have 3.3 times more Calcium, 2.8 times more Copper, 1.3 times more Manganese and 2.2 times more Potassium than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 1.4 times more Selenium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Iron, Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 6.9 times more Omega 6, 2.3 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.