Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.46% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	20% 26g	20% 26g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	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	6.84% 2.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	6.46% 3.62g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	NA	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Frozen Roasted Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	1.5% 15mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	NA	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	6.25% 0.5mg	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	NA	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	NA	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1.85% 68.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Microwaved Yellow Corn, Whole Kernel, Frozen:

Both Frozen Roasted Potatoes with Salt and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Frozen Roasted Potatoes with Salt have 3 times more Calcium, 1.3 times more Iron, 1.6 times more Potassium and 74.5 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Frozen Roasted Potatoes with Salt and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Roasted Potatoes with Salt have 1.3 times more Fat than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 4.9 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Energy, Carbohydrate and Fiber per 100 g.
• Both Frozen Roasted Potatoes with Salt as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.