Comparing Nutrients in 14 ounces Roasted Almonds VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Roasted Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	82% 2373kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	57% 74.2g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	34.3% 25g	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	0.055% 0.04g	10.6% 7.7g	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	% 0.04g	% 13.6g	g per day for Men 19-50 years
Sucrose	% 19g	% 3.53g	g per day for Men 19-50 years
Fiber	114% 43.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	149% 83g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	28.4% 0.37mg	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	54.6% 218μg	41.7% 167μg	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	30% 27mg	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	632% 95mg	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

	Roasted Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	106% 1064mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	24% 0.21mg	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	185% 15mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	28% 0.65mg	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	267% 1869mg	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	31.5% 1072mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Yellow Sweet Corn:

• Dry Roasted Almonds have 21.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 341.4 times more Vitamin E than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B5 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Yellow Sweet Corn:

• Dry Roasted Almonds have 134 times more Calcium, 20.4 times more Copper, 7.2 times more Iron, 7.5 times more Magnesium, 13.7 times more Manganese, 5.3 times more Phosphorus, 2.6 times more Potassium, 3.3 times more Selenium and 7.2 times more Zinc than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 5 times more Sodium and 31.6 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 7 times more Energy, 38.9 times more Fat, 12.6 times more Saturated Fat, 27.4 times more Omega 6, 5.5 times more Fiber and 6.4 times more Protein than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.3 times more Sugars and 194 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Yellow Sweet Corn have similar amounts of Carbohydrate per 14 oz.
• Both Dry Roasted Almonds as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.