Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	8.7% 252kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	27.7% 36g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	8.84% 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	0.63% 0.46g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 5.28g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	6.17% 3.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.6% 0.13mg	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	NA	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	10% 9.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	NA	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.4% 55.6μg	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	12.4% 0.99mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	NA	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	5.87% 0.13mg	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	NA	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	34.5% 518mg	1500mg per day for Men 19-50 years
Zinc	NA	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.22% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 7 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 2.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Iron and 3.4 times more Potassium than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Frozen Roasted Potatoes with Salt and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain similar levels of Sodium per seven ounces.
• Both Frozen Roasted Potatoes with Salt as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Energy, 1.4 times more Carbohydrate, 2.2 times more Fiber and 1.3 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 7 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 4.7 times more Sugars than Frozen Roasted Potatoes with Salt.