Comparing Nutrients in 7 ounces Potato Skin VS Canned Corn With Red And Green Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%

Macro Nutrients

	Potato Skin	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.95% 0.5g	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	27.7% 36g	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	NA	38g per day for Men 19-50 years
Protein	9.1% 5.1g	8.26% 4.62g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	15% 0.19mg	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	17% 67.5μg	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	19.4% 17.5mg	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	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	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	13.2% 0.12mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	3.7% 0.085mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	8.93% 304mg	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	46% 689mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Corn With Red And Green Peppers with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Canned Corn With Red And Green Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Canned Corn With Red And Green Peppers with Liquids:

• 7 ounces of Potato Skin have 2.5 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Corn With Red And Green Peppers with Liquids.
• While 7 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 2.1 times more Vitamin B2, 1.5 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Canned Corn With Red And Green Peppers with Liquids provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Potato Skin as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Canned Corn With Red And Green Peppers with Liquids:

• 7 ounces of Potato Skin have 6 times more Calcium, 7.1 times more Copper, 4.1 times more Iron, 14 times more Manganese and 2.7 times more Potassium than Canned Corn With Red And Green Peppers with Liquids.
• While 7 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 1.6 times more Phosphorus and 34.7 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Canned Corn With Red And Green Peppers with Liquids contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Calcium and Manganese
• Both Raw Potato Skin as well as Canned Corn With Red And Green Peppers Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 1.3 times more Energy and 1.5 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Canned Corn With Red And Green Peppers with Liquids offer comparable quantities of Protein per seven ounces.
• Both Raw Potato Skin as well as Canned Corn With Red And Green Peppers Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.