Comparing Nutrients in 100 grams Baked Potato Skin VS Corn

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Corn	10%	11%	79%

Macro Nutrients

	Baked Potato Skin	Corn	Recommended Dietary Allowance
Energy	6.83% 198kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	57% 74.3g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	0.88% 0.64g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.8% 7.9g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Corn	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	48% 0.62mg	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	5.5% 22μg	4.75% 19μg	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	15% 13.5mg	0% 0mg	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	0.27% 0.04mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Corn	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	35% 0.31mg	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	88% 7.04mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	21% 0.49mg	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	14.4% 101mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Corn per 100 g

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

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

• 100 grams of Baked Potato Skin have 2 times more Vitamin B5 and more Vitamin C than Corn.
• While 100 g of Yellow Corn Grain contain 3.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 12.3 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Corn provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin E
• 100 grams of Corn have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Baked Potato Skin have 4.9 times more Calcium, 2.6 times more Copper, 2.6 times more Iron, 1.3 times more Manganese and 2 times more Potassium than Corn.
• While 100 g of Yellow Corn Grain contain 3 times more Magnesium, 2.1 times more Phosphorus, 22.1 times more Selenium, 1.7 times more Sodium and 4.5 times more Zinc than Baked Potato Skin.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium
• 100 grams of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Yellow Corn Grain contain 1.8 times more Energy, 47.4 times more Fat, 25.7 times more Saturated Fat, 6.5 times more Omega 3, 65.5 times more Omega 6, 1.6 times more Carbohydrate and 2.2 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Corn offer comparable quantities of Fiber per 100 grams.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6