Comparing Nutrients in 14 ounces Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	13% 373kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	64% 83.4g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	26.6% 19.3g	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	2.9% 2.1g	0.055% 0.04g	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	% 2.22g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 9.1g	% 19g	g per day for Men 19-50 years
Fiber	29.2% 11g	114% 43.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6.02mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	41.5% 0.54mg	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	30.8% 123μg	54.6% 218μg	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	21% 19mg	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	2.1% 0.32mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	485% 4.36mg	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	30.3% 2.42mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	385% 8.86mg	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	42.5% 298mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	119% 13mg	11mg per day for Men 19-50 years
Water	7.85% 291g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Roasted Almonds:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 298.8 times more Vitamin E than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Roasted Almonds:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 80 times more Sodium and 30.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 89.3 times more Calcium, 23.9 times more Copper, 6.1 times more Iron, 9.6 times more Magnesium, 15.7 times more Manganese, 6.3 times more Phosphorus, 2.8 times more Potassium, 2.9 times more Selenium and 5.3 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds contain 6.4 times more Energy, 71 times more Fat, 35.9 times more Saturated Fat, 38.3 times more Omega 6, 1.4 times more Sugars, 3.9 times more Fiber and 6.7 times more Protein than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Dry Roasted Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.