Comparing Nutrients in 100 grams Potato Skin VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Potato Skin	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	2% 58kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.46% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	4.63% 3.36g	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	0.36% 0.26g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 2.67g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	6.46% 3.62g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	9.23% 0.12mg	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	4.25% 17μg	9.5% 38μg	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	12.7% 11.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	3% 30mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	6% 0.054mg	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	40.5% 3.24mg	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	5.6% 0.13mg	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	5.43% 38mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	1.85% 68.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Microwaved Yellow Corn, Whole Kernel, Frozen per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Microwaved Yellow Corn, Whole Kernel, Frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 100 grams of Potato Skin have 2 times more Vitamin B6 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 100 g of Microwaved Yellow Corn, Whole Kernel, Frozen contain 4 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 100 grams of Potato Skin have 6 times more Calcium, 7.8 times more Copper, 8.3 times more Iron, 4.7 times more Manganese, 1.5 times more Potassium and 1.2 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 100 g of Microwaved Yellow Corn, Whole Kernel, Frozen contain 2.5 times more Phosphorus and 1.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Microwaved Yellow Corn, Whole Kernel, Frozen contain similar levels of Magnesium per 100 grams.
• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Microwaved Yellow Corn, Whole Kernel, Frozen contain 1.9 times more Energy, 14 times more Omega 6, 2.1 times more Carbohydrate and 1.4 times more Protein than Raw Potato Skin.
• Both Potato Skin and Microwaved Yellow Corn, Whole Kernel, Frozen offer comparable quantities of Fiber per 100 grams.
• 100 grams of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3 in 100 grams.