Comparing Nutrients in 5 ounces Baked White Potatoes VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Baked White Potatoes	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	4.5% 130kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	3% 2.17g	12.2% 8.87g	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	3.8% 2.75g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 1.26g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	10% 0.13mg	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	15% 59.5μg	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	10.7% 9.64mg	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	0.66% 0.099mg	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	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	11.3% 0.91mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	10% 0.23mg	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Yellow Sweet Corn:

• Baked Whole White Potatoes have 2.3 times more Vitamin B6, 1.9 times more Vitamin C and 9 times more Vitamin K than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 9 times more Vitamin A, 3.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B5 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Yellow Sweet Corn have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Baked Whole White Potatoes as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Yellow Sweet Corn:

• Baked Whole White Potatoes have 5 times more Calcium, 2.4 times more Copper, 1.2 times more Iron and 2 times more Potassium than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.4 times more Magnesium, 2.1 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Yellow Sweet Corn have similar amounts of Manganese, Phosphorus, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Yellow Sweet Corn contains 9 times more Fat, 8.1 times more Saturated Fat, 9.6 times more Omega 6, 4.1 times more Sugars, 5.4 times more Fructose and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Yellow Sweet Corn have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Baked Whole White Potatoes as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.