Comparing Nutrients in 7 ounces Potato Skin VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Potato Skin	White Sweet Corn	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	6.33% 1.08g	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	29% 37.7g	130g per day for Men 19-50 years
Sugars	NA	8.8% 6.4g	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% 5.36g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	White Sweet Corn	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	8.4% 0.11mg	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	23% 91μg	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	15% 13.5mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	White Sweet Corn	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	12% 0.11mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	14% 0.32mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.07% 151g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs White Sweet Corn:

• 7 ounces of Potato Skin have 4.3 times more Vitamin B6 and 1.7 times more Vitamin C than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 9.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs White Sweet Corn:

• 7 ounces of Potato Skin have 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 White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 1.6 times more Magnesium, 2.3 times more Phosphorus and 1.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and White Sweet Corn contain similar levels of Water per seven ounces.
• 7 ounces of White Sweet Corn lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Raw White Sweet Corn lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw White Sweet Corn contain 1.5 times more Energy, 16.9 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and White Sweet Corn 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 Raw White Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Potato Skin VS White Sweet Corn

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

Potato skins are a good source of fiber, potassium, and antioxidants, while white sweet corn is rich in vitamins A, B, and C, as well as fiber and antioxidants. Both are nutritious options, but potato skins may have a slight edge in terms of fiber content.

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

Both potato skins and white sweet corn can be part of a healthy weight loss diet as they are high in fiber and low in calories. However, to lose weight more easily, it is important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. Additionally, incorporating regular physical activity and staying hydrated are also key factors in successful weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both potato skin and white sweet corn are nutritious options, but potato skin contains slightly more protein and fiber compared to white sweet corn. Therefore, incorporating more potato skin into your diet may be beneficial for muscle growth. Additionally, be sure to include other protein-rich plant foods such as legumes, nuts, seeds, and whole grains to support muscle development.

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

Potato skin has a lower environmental impact compared to white sweet corn. Potato skin requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, potatoes have a smaller carbon footprint compared to corn, making them a better choice for the environment.