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Compare Nutrients in 100 grams CornsaladVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Cornsalad
38%
17%
45%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
CornsaladBaked White Potatoes
Vitamin A
39%
0.11%
355 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.9%
4%
0.071 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
6.7%
3.3%
0.087 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.6%
9.55%
0.415 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
21%
16%
0.273 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
42%
14%
38.2 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
0.27%
NA mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
2.25%
NA μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
3.5%
9.5%
14 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
CornsaladBaked White Potatoes
Calcium
3.8%
1%
38 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
15%
14%
0.134 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
27%
8%
2.18 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
3.25%
6.75%
13 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
15.6%
8.2%
0.359 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
7.57%
10.7%
53 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
13.5%
16%
459 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
1.64%
0.91%
0.9 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.27%
0.47%
4 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
5.36%
3.2%
0.59 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Cornsalad vs Baked White Potatoes:
Raw Cornsalad has 355 times more Vitamin A, 1.5 times more Thiamine, 2 times more Vitamin B2, 1.3 times more Vitamin B6 and 3 times more Vitamin C than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.7 times more Vitamin B3 and 2.7 times more Folate than Raw Cornsalad.

Comparing minerals per 100 grams for Cornsalad vs Baked White Potatoes:
Raw Cornsalad has 3.8 times more Calcium, 3.4 times more Iron, 1.9 times more Manganese, 1.8 times more Selenium and 1.7 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.1 times more Magnesium and 1.4 times more Phosphorus than Raw Cornsalad. Both Raw Cornsalad and Baked Whole White Potatoes have similar amounts of Copper and Potassium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
CornsaladBaked White Potatoes
Energy
0.72%
3.17%
21 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.41%
0.15%
0.4 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.57%
3.75%
2 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
2.77%
16%
3.6 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
2.1%
NA g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
5.53%
NA g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
NA
0.13%
NA g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
NA
0.94%
NA g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
NA
0.29%
NA g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.5%
2.04%
92.8 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Cornsalad has 1.2 times more Water than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.4 times more Energy and 5.9 times more Carbohydrate than Raw Cornsalad. Both Raw Cornsalad and Baked Whole White Potatoes have similar amounts of Protein per 100g.Both Raw Cornsalad as well as Baked Whole White Potatoes have insufficient amounts of Fat in 100g.