Comparing Nutrients in 1 kilogram Boiled White Sweet Corn VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled White Sweet Corn	Almonds	Recommended Dietary Allowance
Energy	33.4% 970kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	119% 38g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	166% 216g	130g per day for Men 19-50 years
Sugars	107% 77.3g	60% 43.5g	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	14% 10g	1.5% 1.1g	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	% 7g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 60.2g	% 39.5g	g per day for Men 19-50 years
Fiber	71% 27g	329% 125g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	110% 440μg	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	69% 62mg	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	6% 0.9mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	1146% 10.3mg	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	68.8% 5.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	131% 920mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	19.7% 728g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled White Sweet Corn vs Almonds:

• Boiled and Drained White Sweet Corn has 1.6 times more Vitamin B5 and more Vitamin C than Almonds.
• While Almonds contain 2.3 times more Vitamin B1, 21.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B9 and 284.8 times more Vitamin E than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained White Sweet Corn as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Boiled White Sweet Corn vs Almonds:

• Boiled and Drained White Sweet Corn has 16.5 times more Water than Almonds.
• While Almonds contain 134.5 times more Calcium, 18.1 times more Copper, 6.7 times more Iron, 8.7 times more Magnesium, 10.2 times more Manganese, 5.2 times more Phosphorus, 2.9 times more Potassium, 5.1 times more Selenium and 5.8 times more Zinc than Boiled and Drained White Sweet Corn.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained White Sweet Corn has 6 times more Omega 3, 1.8 times more Sugars and 9.3 times more Fructose than Almonds.
• While Almonds contain 6 times more Energy, 35.4 times more Fat, 19.3 times more Saturated Fat, 21 times more Omega 6, 4.6 times more Fiber and 6.3 times more Protein than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained White Sweet Corn as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.