Comparing Nutrients in 7 ounces Microwaved Yellow Corn, Whole Kernel, Frozen VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.73% 224kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	0.71% 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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	13% 7.2g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	19% 75.4μg	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	NA	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	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	12% 0.11mg	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	9.67% 0.77mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	NA	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	27% 189mg	NA	700mg per day for Men 19-50 years
Potassium	16% 548mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	NA	11mg per day for Men 19-50 years
Water	3.67% 136g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen 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 Microwaved Yellow Corn, Whole Kernel, Frozen vs Frozen Roasted Potatoes with Salt:

• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Microwaved Yellow Corn, Whole Kernel, Frozen vs Frozen Roasted Potatoes with Salt:

• 7 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Iron, 1.6 times more Potassium and 74.5 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen 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 Microwaved Yellow Corn, Whole Kernel, Frozen have 4.9 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.