Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Blanched Almonds	Recommended Dietary Allowance
Energy	22% 640kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	NA	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	44.7% 17g	261% 99g	38g per day for Men 19-50 years
Protein	35% 19.5g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	88.5% 1.15mg	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	95% 380μg	123% 490μg	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	61% 55mg	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	NA	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Blanched Almonds	Recommended Dietary Allowance
Calcium	4% 40mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	1141% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	4.5% 180μg	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	51.3% 4.1mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	798% 18.4mg	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	73% 510mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	142% 2130mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	22% 813g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Blanched Almonds:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.7 times more Vitamin B5 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 7.3 times more Vitamin B1, 11.7 times more Vitamin B2, 3.7 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Blanched Almonds:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 11.2 times more Sodium and 18 times more Water than Blanched Almonds.
• While Blanched Almonds contain 59 times more Calcium, 18.3 times more Copper, 8 times more Iron, 16.8 times more Magnesium, 55.6 times more Manganese, 9.4 times more Phosphorus, 4 times more Potassium, 5.3 times more Selenium and 8.3 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds contain 9.2 times more Energy, 105 times more Fat, 51.3 times more Saturated Fat, 54.5 times more Omega 6, 5.8 times more Fiber and 11 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Blanched Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.