Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	21% 610kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	128% 41g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	162% 210g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	67% 48.6g	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	2.34% 1.7g	0.14% 0.1g	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	% 2.6g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 36.5g	% 47.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	287% 109g	38g per day for Men 19-50 years
Protein	35% 19.5g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	105% 1.36mg	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	138% 550μg	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	29% 26mg	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	2% 0.3mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Roasted Almonds	Recommended Dietary Allowance
Calcium	4% 40mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	1221% 11mg	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	45% 3.6mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	970% 22.3mg	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	65.7% 460mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	301% 33mg	11mg per day for Men 19-50 years
Water	22.3% 826g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Roasted Almonds:

• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids has 1.6 times more Vitamin B5 and more Vitamin C than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 5.1 times more Vitamin B1, 79.8 times more Vitamin B2, 4.1 times more Vitamin B3, 3.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 796.7 times more Vitamin E than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin E
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Roasted Almonds:

• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids has 65 times more Sodium and 34.3 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 67 times more Calcium, 39.3 times more Copper, 10.4 times more Iron, 18.6 times more Magnesium, 27.2 times more Manganese, 10.2 times more Phosphorus, 5.2 times more Potassium, 4 times more Selenium and 8.5 times more Zinc than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Almonds contains 9.8 times more Energy, 68.2 times more Fat, 53.1 times more Saturated Fat, 57 times more Omega 6, 1.5 times more Carbohydrate, 6.4 times more Fiber and 10.7 times more Protein than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Roasted Almonds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.