Comparing Nutrients in 7 ounces Microwaved Yellow Corn, Whole Kernel, Frozen VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Potato Skin	17%	1%	82%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Potato Skin	Recommended Dietary Allowance
Energy	7.73% 224kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	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	5.24% 0.89g	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	39.5% 51.3g	19% 24.7g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	0.71% 0.52g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	13% 4.96g	38g per day for Men 19-50 years
Protein	13% 7.2g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Potato Skin	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.26mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	19% 75.4μg	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	NA	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Potato Skin	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	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	9.67% 0.77mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	27% 189mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen 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 Microwaved Yellow Corn, Whole Kernel, Frozen vs Potato Skin:

• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 4 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Vitamin B6 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Microwaved Yellow Corn, Whole Kernel, Frozen vs Potato Skin:

• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 2.5 times more Phosphorus and 1.5 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 6 times more Calcium, 7.8 times more Copper, 8.3 times more Iron, 4.7 times more Manganese and 1.5 times more Potassium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Potato Skin contain similar levels of Magnesium per seven ounces.
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.9 times more Energy, 14 times more Omega 6, 2.1 times more Carbohydrate and 1.4 times more Protein than Potato Skin.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Potato Skin provide inadequate amounts of Omega 3 in seven ounces.