Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Energy	8.7% 252kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	34% 44.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	9.83% 7.12g	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	1.45% 1.05g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	15.4% 61.5μg	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	10.6% 9.53mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	NA	10% 0.091mg	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	12.4% 0.99mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	NA	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	NA	12.3% 0.28mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	NA	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt 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 Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt:

• 7 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 2.8 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 Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Potassium and 1.2 times more Sodium than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain similar levels of Iron per seven ounces.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Energy than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• While 7 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 5.2 times more Sugars and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt offer comparable quantities of Carbohydrate and Fiber per seven ounces.