Comparing Nutrients in 7 ounces Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Baked Potato Skin	Recommended Dietary Allowance
Energy	4.6% 133kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	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	22% 28.5g	70.3% 91g	130g per day for Men 19-50 years
Sugars	12% 8.8g	3.83% 2.78g	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	0.49% 0.36g	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	% 0.56g	NA	g per day for Men 19-50 years
Sucrose	% 7.74g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	94% 1.2mg	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	19.3% 77.4μg	11% 43.7μg	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	3.97% 3.57mg	29.8% 26.8mg	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	1.2% 0.18mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	180% 1.62mg	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	6.7% 0.54mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	5.8% 0.13mg	53% 1.22mg	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	13% 91mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	27% 407mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.37% 162g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids versus 7 oz of Baked 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, Whole Kernel, Drained Solids vs Baked Potato Skin:

• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 1.8 times more Vitamin B9 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.1 times more Vitamin B1, 3 times more Vitamin B3, 4.1 times more Vitamin B5, 16.6 times more Vitamin B6 and 7.5 times more Vitamin C than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Baked Potato Skin provide similar amounts of Vitamin B2 per seven ounces.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Baked Potato Skin:

• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 9.8 times more Sodium and 1.7 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 11.3 times more Calcium, 24.8 times more Copper, 26.1 times more Iron, 3.3 times more Magnesium, 9.2 times more Manganese, 2.2 times more Phosphorus, 4.3 times more Potassium and 1.5 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 15.1 times more Omega 6 and 3.2 times more Sugars than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3 times more Energy, 3.2 times more Carbohydrate, 4 times more Fiber and 1.9 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Baked Potato Skin provide inadequate amounts of Omega 3 in seven ounces.