Comparing Nutrients in 100 grams Boiled White Sweet Corn VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled White Sweet Corn	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.34% 97kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.45% 0.59g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	35.4% 46g	130g per day for Men 19-50 years
Sugars	10.7% 7.73g	1.93% 1.4g	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	1.4% 1.02g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	5.96% 3.34g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	47.2% 0.61mg	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	5% 20μg	5.5% 22μg	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	6.9% 6.2mg	15% 13.5mg	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	0.6% 0.09mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	91% 0.82mg	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	6.88% 0.55mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	26.8% 0.62mg	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	13% 92mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.97% 73g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Sweet Corn VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Boiled White Sweet Corn versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled White Sweet Corn vs Baked Potato Skin:

• 100 g of Baked Potato Skin contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 4.8 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Baked Potato Skin provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• Both Boiled and Drained White Sweet Corn as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled White Sweet Corn vs Baked Potato Skin:

• 100 g of Baked Potato Skin contain 17 times more Calcium, 14.3 times more Copper, 12.8 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese and 2.3 times more Potassium than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Baked Potato Skin contain similar levels of Phosphorus and Zinc per 100 grams.
• 100 grams of Boiled White Sweet Corn lack sufficient amounts of Calcium
• Both Boiled and Drained White Sweet Corn as well as Baked Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled White Sweet Corn have 18.3 times more Omega 6 and 5.5 times more Sugars than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 2 times more Energy, 2.1 times more Carbohydrate, 2.9 times more Fiber and 1.3 times more Protein than Boiled and Drained White Sweet Corn.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Boiled and Drained White Sweet Corn as well as Baked Potato Skin provide inadequate amounts of Omega 3 in 100 grams.