Comparing Nutrients in 14 ounces Blanched Almonds VS Canned Corn, Sweet, White, Vacuum Pack, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	10%	5%	85%

Macro Nutrients

	Blanched Almonds	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Energy	80.7% 2342kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	5.37% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	59.4% 77g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	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% 0g	NA	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	152% 85g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	16.8% 0.22mg	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	48.6% 194μg	48.6% 194μg	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	35.7% 32mg	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	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Calcium	94% 937mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	11.6% 0.27mg	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	273% 1909mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.48% 18g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Canned Corn, Sweet, White, Vacuum Pack, No Salt Added:

• Blanched Almonds have 4.7 times more Vitamin B1, 9.7 times more Vitamin B2, 3 times more Vitamin B3 and 2.1 times more Vitamin B6 than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• While Canned Corn, Sweet, White, Vacuum Pack, No Salt Added contains 2.1 times more Vitamin B5 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have similar amounts of Vitamin B9 per 14 oz.
• Both Blanched Almonds as well as Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Canned Corn, Sweet, White, Vacuum Pack, No Salt Added:

• Blanched Almonds have 47.2 times more Calcium, 21.4 times more Copper, 7.8 times more Iron, 11.7 times more Magnesium, 27.4 times more Manganese, 7.5 times more Phosphorus, 3.5 times more Potassium, 4.6 times more Selenium, 6.3 times more Sodium and 6.5 times more Zinc than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• While Canned Corn, Sweet, White, Vacuum Pack, No Salt Added contains 17 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 7.5 times more Energy, 105 times more Fat, 51.3 times more Saturated Fat, 53.8 times more Omega 6, 5 times more Fiber and 8.9 times more Protein than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• Both Blanched Almonds and Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have similar amounts of Carbohydrate per 14 oz.
• Both Blanched Almonds as well as Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.