Comparing Nutrients in 7 ounces Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.4% 157kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	15.3% 11g	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	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.54% 4.8g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	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	24.3% 97μg	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	18% 16mg	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	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	10.4% 0.83mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	NA	420mg per day for Men 19-50 years
Manganese	5.8% 0.13mg	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	18% 127mg	NA	700mg per day for Men 19-50 years
Potassium	11% 369mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	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	8.3% 0.91mg	NA	11mg per day for Men 19-50 years
Water	4.1% 152g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have 4.8 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 Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Frozen Roasted Potatoes with Salt:

• 7 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Potassium and 99.3 times more Sodium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Frozen Roasted Potatoes with Salt contain similar levels of Iron per seven ounces.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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 Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have 8.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Fiber than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.