Comparing Nutrients in 14 ounces Almond paste VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Almond paste	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	62.7% 1818kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	59% 76.6g	130g per day for Men 19-50 years
Sugars	198% 144g	17% 12g	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	2.5% 1.83g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 7.78g	g per day for Men 19-50 years
Fiber	50% 19g	25% 9.53g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	30.2% 0.39mg	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	72.4% 290μg	34.7% 139μg	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	0.44% 0.4mg	15.4% 14mg	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	358% 53.7mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	68.3% 683mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	21% 0.19mg	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	79.4% 6.35mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	26.7% 0.62mg	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	146% 1024mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	1.5% 56g	8.26% 306g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Boiled Frozen sweet yellow Corn kernels per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Boiled Frozen sweet yellow Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Boiled Frozen sweet yellow Corn kernels:

• 14 ounces of Almond paste have 2.7 times more Vitamin B1, 6.7 times more Vitamin B2, 2.1 times more Vitamin B9 and 193.4 times more Vitamin E than Boiled Frozen sweet yellow Corn kernels.
• While 14 oz of Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 35 times more Vitamin C than Almond paste.
• Both Almond paste and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin C
• 14 ounces of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin E
• Both Almond paste as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Boiled Frozen sweet yellow Corn kernels:

• 14 ounces of Almond paste have 57.3 times more Calcium, 9.5 times more Copper, 3.4 times more Iron, 4.6 times more Magnesium, 5.5 times more Manganese, 3.3 times more Phosphorus, 1.3 times more Potassium, 6 times more Selenium and 2.3 times more Zinc than Boiled Frozen sweet yellow Corn kernels.
• While 14 oz of Boiled Frozen sweet yellow Corn kernels, drained contain 5.5 times more Water than Almond paste.
• 14 ounces of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 5.7 times more Energy, 41.4 times more Fat, 25.5 times more Saturated Fat, 22.1 times more Omega 3, 18 times more Omega 6, 2.5 times more Carbohydrate, 11.8 times more Sugars, 2 times more Fiber and 3.5 times more Protein than Boiled Frozen sweet yellow Corn kernels.
• 14 ounces of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3 and Omega 6