Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	23% 670kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	132% 42g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	136% 177g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	62.8% 45.5g	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	2.5% 1.8g	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	% 2.8g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 39g	% 43.8g	g per day for Men 19-50 years
Fiber	52.6% 20g	276% 105g	38g per day for Men 19-50 years
Protein	41% 23g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Oil 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	32.5% 0.39mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	91% 1.18mg	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	98% 390μg	67.5% 270μg	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	20% 18mg	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	1731% 260mg	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, Whole Kernel, Drained Solids	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3% 30mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	1061% 9.55mg	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	33.8% 2.7mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	22% 814g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids versus 1 kg of Oil 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, Whole Kernel, Drained Solids vs Oil Roasted Almonds:

• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 1.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.4 times more Vitamin B1, 8.8 times more Vitamin B2, 3.6 times more Vitamin B3, 3.2 times more Vitamin B6 and 288.6 times more Vitamin E than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Oil Roasted Almonds provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Oil 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, Whole Kernel, Drained Solids vs Oil Roasted Almonds:

• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 205 times more Sodium and 29.1 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 97 times more Calcium, 28.9 times more Copper, 13.6 times more Iron, 21.1 times more Magnesium, 36.7 times more Manganese, 10.1 times more Phosphorus, 5.3 times more Potassium, 6.8 times more Selenium and 9.6 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 9.1 times more Energy, 45.2 times more Fat, 17.2 times more Saturated Fat, 28 times more Omega 6, 5.3 times more Fiber and 9.3 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Oil Roasted Almonds offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.