Comparing Nutrients in 7 ounces Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Potato Skin	Recommended Dietary Allowance
Energy	5.4% 157kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.7% 38.6g	19% 24.7g	130g per day for Men 19-50 years
Sugars	15.3% 11g	NA	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	0.63% 0.46g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 9.74g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.54% 4.8g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	36.5% 0.47mg	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	24.3% 97μg	8.43% 33.7μg	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	18% 16mg	25% 22.6mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Potato Skin	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	93% 0.84mg	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	10.4% 0.83mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	5.8% 0.13mg	52% 1.2mg	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	18% 127mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Potato Skin:

• 7 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B5 and 2.9 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.3 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Potato Skin:

• 7 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have 1.7 times more Phosphorus and 1.3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 6 times more Calcium, 8.8 times more Copper, 7.7 times more Iron, 9 times more Manganese and 2.2 times more Potassium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Potato Skin contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have 1.4 times more Energy and 1.6 times more Carbohydrate than Potato Skin.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.