Comparing Nutrients in 7 ounces Potato Skin VS Corn, sweet, white, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Potato Skin	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	4.16% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	27.3% 0.36mg	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	8.43% 33.7μg	20% 79.4μg	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	25% 22.6mg	16% 14.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	11.2% 0.1mg	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	80.4% 6.43mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	13.6% 0.31mg	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	10.8% 75.4mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Corn, sweet, white, frozen, kernels on cob, unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 7 ounces of Potato Skin have 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 4.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.4 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Corn, sweet, white, frozen, kernels on cob, unprepared provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 7 ounces of Potato Skin have 7.5 times more Calcium, 8.3 times more Copper, 4.8 times more Iron, 3.8 times more Manganese and 1.4 times more Potassium than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.4 times more Magnesium, 2.3 times more Phosphorus and 2 times more Zinc than Raw Potato Skin.
• 7 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.7 times more Energy, 11.1 times more Omega 6, 1.9 times more Carbohydrate and 1.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and Corn, sweet, white, frozen, kernels on cob, unprepared offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Corn, sweet, white, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3 in seven ounces.