Comparing Nutrients in 14 ounces Almonds VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Almonds	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	79.2% 2298kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	63.2% 82g	130g per day for Men 19-50 years
Sugars	24% 17.3g	13.7% 9.92g	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	0.6% 0.44g	1.64% 1.2g	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	% 0.67g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 6.55g	g per day for Men 19-50 years
Fiber	131% 49.6g	22% 8.33g	38g per day for Men 19-50 years
Protein	150% 84g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	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	68% 0.81mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	35.7% 143μg	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% 0mg	28.2% 25.4mg	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	678% 102mg	2.1% 0.32mg	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

	Almonds	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	107% 1068mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.45% 58μg	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	184% 14.7mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	21.2% 0.49mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	25% 845mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	8.05% 298g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Almonds have 2.5 times more Vitamin B1, 16.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B9 and 320.4 times more Vitamin E than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain more Vitamin A and more Vitamin C than Almonds.
• Both Almonds and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Vitamin B6 per 14 oz.
• Both Almonds as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Almonds have 67.3 times more Calcium, 28.6 times more Copper, 8.8 times more Iron, 15 times more Magnesium, 17.7 times more Manganese, 6.9 times more Phosphorus, 3.4 times more Potassium, 5.9 times more Selenium and 8.2 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 17 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 6.6 times more Energy, 64 times more Fat, 31.9 times more Saturated Fat, 34.7 times more Omega 6, 1.7 times more Sugars, 6 times more Fiber and 7 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Almonds and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Carbohydrate per 14 oz.
• Both Almonds as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.