Comparing Nutrients in 7 ounces Baked White Potatoes VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Baked White Potatoes	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	6.3% 183kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	32% 41.6g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	12.4% 9g	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	0.99% 0.71g	2.16% 1.57g	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	% 1.25g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 5.44g	g per day for Men 19-50 years
Fiber	11% 4.17g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	21.2% 0.28mg	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	19% 75.4μg	11.4% 45.6μg	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	27.8% 25mg	12% 11mg	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	0.53% 0.079mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	11% 0.097mg	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	16% 1.27mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	14.4% 0.33mg	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	21.3% 149mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.94% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Boiled Yellow Sweet Corn:

• Baked Whole White Potatoes have 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, 2.3 times more Vitamin C and 6.8 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 13 times more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.1 times more Vitamin B5 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B3 per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Boiled Yellow Sweet Corn:

• Baked Whole White Potatoes have 3.3 times more Calcium, 2.6 times more Copper, 1.4 times more Iron and 2.5 times more Potassium than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Yellow Sweet Corn have similar amounts of Magnesium, Manganese, Phosphorus and Water per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Yellow Sweet Corn contains 10 times more Fat, 12 times more Omega 6, 3 times more Sugars, 2.2 times more Fructose and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Yellow Sweet Corn have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.