Comparing Nutrients in 7 ounces Corn VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	25% 724kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	40% 52g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	1.9% 1.37g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.7% 0.76mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	NA	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	9.43% 37.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.5% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	NA	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	67.2% 5.38mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	NA	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	NA	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	59.5% 417mg	NA	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	NA	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	NA	11mg per day for Men 19-50 years
Water	0.56% 20.6g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Corn versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Corn vs Frozen Roasted Potatoes with Salt:

• Both Yellow Corn Grain and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Yellow Corn Grain as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Corn vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Corn have 5.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 8.5 times more Sodium than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn have 2.9 times more Energy, 2.6 times more Fat, 4 times more Saturated Fat, 2.8 times more Carbohydrate, 2.8 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.