Comparing Nutrients in 7 ounces Baked White Potatoes VS Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	15%	6%	79%

Macro Nutrients

	Baked White Potatoes	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Energy	6.3% 183kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	7.48% 0.097mg	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	16% 63.5μg	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	27.8% 25mg	10% 9.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	24% 0.22mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	31.6% 0.73mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids:

• Baked Whole White Potatoes have 1.7 times more Vitamin B1, 2.4 times more Vitamin B3, 1.2 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.7 times more Vitamin C than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain 1.3 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have similar amounts of Vitamin B9 per 7 oz.
• Both Baked Whole White Potatoes as well as Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids:

• Baked Whole White Potatoes have 1.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus and 3.3 times more Potassium than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain 1.9 times more Manganese, 31.6 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have similar amounts of Calcium, Copper, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.5 times more Energy and 1.5 times more Carbohydrate than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain 2.5 times more Omega 3 and 4.1 times more Omega 6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have similar amounts of Fiber and Protein per 7 oz.
• Both Baked Whole White Potatoes as well as Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.