Comparing Nutrients in 7 ounces Yellow Sweet Corn VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Potato Skin	17%	1%	82%

Macro Nutrients

	Yellow Sweet Corn	Potato Skin	Recommended Dietary Allowance
Energy	5.9% 171kcal	3.97% 115kcal	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	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	12% 0.6mg	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	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	15% 13.5mg	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	0.93% 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	Potato Skin	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	13% 1.03mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	25.2% 177mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	24% 820mg	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	1.32% 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	4.08% 151g	4.47% 165g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Yellow Sweet Corn 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 Yellow Sweet Corn vs Potato Skin:

• 7 ounces of Yellow Sweet Corn have 7.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.5 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.6 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Yellow Sweet Corn.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Yellow Sweet Corn 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 Yellow Sweet Corn vs Potato Skin:

• 7 ounces of Yellow Sweet Corn have 1.6 times more Magnesium, 2.3 times more Phosphorus and 1.3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 15 times more Calcium, 7.8 times more Copper, 6.2 times more Iron, 3.7 times more Manganese and 1.5 times more Potassium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Raw Yellow Sweet Corn as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Sweet Corn have 1.5 times more Energy, 14.8 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Protein than Potato Skin.
• Both Yellow Sweet Corn and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Yellow Sweet Corn as well as Raw Potato Skin provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Yellow Sweet Corn VS Potato Skin

What are the health benefits of Yellow Sweet Corn compared to Potato Skin?

Yellow sweet corn is a good source of fiber, vitamins, and antioxidants, which can help support digestive health, boost immunity, and reduce inflammation. On the other hand, potato skin is also rich in fiber and nutrients like potassium and vitamin C, which can help promote heart health and support the immune system. Both yellow sweet corn and potato skin can be part of a healthy vegan diet, but it's important to consume a variety of fruits, vegetables, and whole grains to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Yellow Sweet Corn or Potato Skin?

Both yellow sweet corn and potato skin can be part of a healthy weight loss diet when consumed in moderation. However, for weight loss, it is important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and legumes. Incorporating a mix of nutrient-dense foods along with regular physical activity is key to achieving and maintaining a healthy weight.

Should I eat more Yellow Sweet Corn or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods. Both yellow sweet corn and potato skin can be beneficial for muscle growth due to their carbohydrate content. However, potato skin is higher in protein and fiber, making it a slightly better choice for muscle building. Additionally, including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds in your diet can also support muscle growth.

What is the environmental impact of producing Yellow Sweet Corn compared to Potato Skin?

Yellow sweet corn generally has a higher environmental impact compared to potato skin due to factors such as water usage, pesticide use, and land usage. Corn production typically requires more water and pesticides, and it often involves more land cultivation. Potatoes, on the other hand, can be grown with less water and fewer pesticides, and they can be more efficiently produced on smaller plots of land. Choosing potato skins over yellow sweet corn can help reduce the environmental impact of your food choices.