Comparing Nutrients in 7 ounces Yellow Unenriched Degermed Cornmeal VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Yellow Unenriched Degermed Cornmeal	8%	4%	88%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	Baked Potato Skin	Recommended Dietary Allowance
Energy	25.3% 734kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	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	121% 158g	70.3% 91g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	0.47% 0.34g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	20.4% 7.74g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	25% 14g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	15% 59.5μg	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	0% 0mg	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	1.6% 0.24mg	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

	Yellow Unenriched Degermed Cornmeal	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	27.3% 2.2mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	28% 196mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.6% 22g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Unenriched Degermed Cornmeal VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Yellow Unenriched Degermed Cornmeal 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 Yellow Unenriched Degermed Cornmeal vs Baked Potato Skin:

• 7 ounces of Yellow Unenriched Degermed Cornmeal have 1.4 times more Vitamin B9 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.1 times more Vitamin B2, 3.1 times more Vitamin B3, 3.6 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin C than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Baked Potato Skin provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin C
• Both Yellow Unenriched Degermed Cornmeal 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 Yellow Unenriched Degermed Cornmeal vs Baked Potato Skin:

• 7 ounces of Yellow Unenriched Degermed Cornmeal have 15 times more Selenium and 1.3 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 11.3 times more Calcium, 10.8 times more Copper, 6.4 times more Iron, 1.3 times more Magnesium, 3.5 times more Manganese and 4 times more Potassium than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Baked Potato Skin contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Unenriched Degermed Cornmeal have 1.9 times more Energy, 25.3 times more Omega 6, 1.7 times more Carbohydrate and 1.7 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2 times more Fiber than Yellow Unenriched Degermed Cornmeal.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Yellow Unenriched Degermed Cornmeal as well as Baked Potato Skin provide inadequate amounts of Omega 3 in seven ounces.