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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled White Sweet Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.64% 192kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	40% 52g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	2.8% 2.02g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	12% 6.63g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	9.92% 39.7μg	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	13.7% 12.3mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	13.6% 1.1mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	NA	420mg per day for Men 19-50 years
Manganese	18.5% 0.42mg	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	26% 183mg	NA	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	NA	11mg per day for Men 19-50 years
Water	3.9% 145g	3.65% 135g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled White Sweet 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 Boiled White Sweet Corn vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled White Sweet Corn have 3.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 7 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Potassium and 99.3 times more Sodium than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Frozen Roasted Potatoes with Salt contain similar levels of Iron per seven ounces.
• Both Boiled and Drained White Sweet Corn 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 Boiled White Sweet Corn have 11.2 times more Sugars and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Energy than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate and Fiber per seven ounces.