Comparing Nutrients in 500 calories CornVS Baked White Potatoes

Weight per 500 calories

Corn

137g

Baked White Potatoes

544g

Corn has 4 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Corn or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Corn

10%

11%

79%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Cornvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.7%6.5g

Fat

0.84%0.82g

6.5 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.86%0.91g

Saturated Fat

0.68%0.22g

0.91 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.57%0.089g

Omega 3

5.1%0.082g

0.089 gvs0.082 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17%2.87g

Omega 6

1.57%0.27g

2.87 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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78.3%102g

Carbohydrate

88%115g

102 gvs115 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.2%0.88g

Sugars

11.5%8.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.88 gvs8.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.7%1.96g

≤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]

NA gvs1.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.42g

NA gvs3.42 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.17g

NA gvs2.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.3%10g

Fiber

30%11.4g

10 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23%13g

Protein

20.4%11.4g

13 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cornvs Baked White Potatoes

1.67%15μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

15 μgvs5.43 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44%0.53mg

Vitamin B1

21.7%0.26mg

Thiamine

0.53 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.28mg

Vitamin B2

18%0.23mg

Riboflavin

0.28 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%4.97mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

4.97 mgvs8.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.6%0.58mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.58 mgvs2.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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65.5%0.85mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.85 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.5%26μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

26 μgvs207 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

76%68.5mg

Ascorbic acid

0 mgvs68.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.47%0.67mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.67 mgvs0.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.34%0.41μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

0.41 μgvs14.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cornvs Baked White Potatoes

0.96%9.6mg

Calcium

5.43%54.3mg

9.6 mgvs54.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47.8%0.43mg

Copper

76.7%0.69mg

0.43 mgvs0.69 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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46.4%3.7mg

Iron

43.5%3.48mg

3.7 mgvs3.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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41.4%174mg

Magnesium

35%147mg

174 mgvs147 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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29%0.66mg

Manganese

44.7%1.03mg

0.66 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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41%288mg

Phosphorus

58.2%408mg

288 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.6%393mg

Potassium

87%2957mg

393 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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38.6%21.2μg

Selenium

4.94%2.7μg

21.2 μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.2%48mg

Sodium

2.54%38mg

48 mgvs38 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27.5%3.03mg

Zinc

17.3%1.9mg

3.03 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14.2g

Water

11%410g

14.2 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Corn vs Baked White Potatoes:

Yellow Corn Grain has 2 times more Vitamin B1 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C and 35.7 times more Vitamin K than Yellow Corn Grain .
Both Yellow Corn Grain and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 500 kcal.
Both Yellow Corn Grain as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Corn vs Baked White Potatoes:

Yellow Corn Grain has 7.8 times more Selenium and 1.6 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.7 times more Calcium, 1.6 times more Copper, 1.5 times more Manganese, 1.4 times more Phosphorus, 7.5 times more Potassium and 28.9 times more Water than Yellow Corn Grain .
Both Yellow Corn Grain and Baked Whole White Potatoes have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Yellow Corn Grain has 8 times more Fat and 10.8 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 9.5 times more Sugars than Yellow Corn Grain .
Both Yellow Corn Grain and Baked Whole White Potatoes have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
Both Yellow Corn Grain as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CornVS Corn BranBaked White PotatoesVS Corn BranCornVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories CornVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Corn or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: