Comparing Nutrients in 7 ounces Yellow Sweet Corn VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Yellow Sweet Corn	Boiled Potato Skin	Recommended Dietary Allowance
Energy	5.9% 171kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	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	28.5% 37g	26.3% 34g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	21% 83.3μg	4.96% 20μg	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	15% 13.5mg	11.5% 10.3mg	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	0.93% 0.14mg	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

	Yellow Sweet Corn	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	194% 1.74mg	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% 1.03mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	115% 2.66mg	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	25.2% 177mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Corn VS Boiled Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Yellow Sweet Corn versus 7 oz of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Yellow Sweet Corn vs Boiled Potato Skin:

• 7 ounces of Yellow Sweet Corn have 4.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 4.2 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 2.6 times more Vitamin B6 than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yellow Sweet Corn vs Boiled Potato Skin:

• 7 ounces of Yellow Sweet Corn have 1.2 times more Magnesium and 1.6 times more Phosphorus than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 22.5 times more Calcium, 16.3 times more Copper, 11.7 times more Iron, 8.2 times more Manganese and 1.5 times more Potassium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Potato Skin contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Raw Yellow Sweet Corn as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Sweet Corn have 14.8 times more Omega 6 than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 1.7 times more Fiber than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Boiled Potato Skin provide inadequate amounts of Omega 6
• Both Raw Yellow Sweet Corn as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 in seven ounces.