Comparing Nutrients in 14 ounces Boiled Frozen sweet yellow Corn kernels VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	11% 321kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	2.74% 2.66g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	54% 70g	130g per day for Men 19-50 years
Sugars	17% 12g	25% 18g	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	2.5% 1.83g	0% 0g	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	% 1.9g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 7.78g	% 17.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	110% 41.7g	38g per day for Men 19-50 years
Protein	18% 10g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	36% 0.47mg	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	34.7% 139μg	26.8% 107μg	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	15.4% 14mg	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	1.85% 0.28mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	421% 3.8mg	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	23.3% 1.87mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	425% 9.76mg	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	44.8% 314mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	27% 925mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	111% 12mg	11mg per day for Men 19-50 years
Water	8.26% 306g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Frozen sweet yellow Corn kernels vs Oil Roasted Almonds:

• Boiled Frozen sweet yellow Corn kernels, drained have more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.1 times more Vitamin B1, 12.6 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 371 times more Vitamin E than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained and Oil Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Boiled Frozen sweet yellow Corn kernels vs Oil Roasted Almonds:

• Boiled Frozen sweet yellow Corn kernels, drained have 27.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 97 times more Calcium, 19.9 times more Copper, 7.8 times more Iron, 9.8 times more Magnesium, 15.9 times more Manganese, 5.9 times more Phosphorus, 3 times more Potassium, 5.9 times more Selenium and 4.9 times more Zinc than Boiled Frozen sweet yellow Corn kernels, drained.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds contain 7.5 times more Energy, 82.3 times more Fat, 40.9 times more Saturated Fat, 43.8 times more Omega 6, 1.5 times more Sugars, 4.4 times more Fiber and 8.3 times more Protein than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained and Oil Roasted Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.