Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cashew Nuts	Recommended Dietary Allowance
Energy	30.3% 880kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	243% 78g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	232% 302g	130g per day for Men 19-50 years
Sugars	34.5% 25g	81.5% 59g	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	4.14% 3g	0.69% 0.5g	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	% 3.8g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 16.5g	% 58g	g per day for Men 19-50 years
Fiber	55.3% 21g	87% 33g	38g per day for Men 19-50 years
Protein	54% 30g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	321% 4.17mg	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	90% 360μg	62.5% 250μg	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	71% 64mg	5.56% 5mg	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	5.33% 0.8mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Cashew Nuts	Recommended Dietary Allowance
Calcium	4% 40mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	2439% 22mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	52.5% 4.2mg	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	720% 16.6mg	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	100% 700mg	847% 5930mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	20.3% 750g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Cashew Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared versus 1 kg of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Cashew Nuts:

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 1.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 12.8 times more Vitamin C than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 5.1 times more Vitamin B1, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, 11.3 times more Vitamin E and 113.7 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Cashew Nuts provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Cashew Nuts have insufficient amounts of Vitamin C
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Cashew Nuts:

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 14.4 times more Water than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 9.3 times more Calcium, 61 times more Copper, 15.9 times more Iron, 16.2 times more Magnesium, 13.5 times more Manganese, 8.5 times more Phosphorus, 3.1 times more Potassium, 28.4 times more Selenium and 15.2 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Cashew Nuts contains 6.3 times more Energy, 56.2 times more Fat, 65.4 times more Saturated Fat, 5.6 times more Omega 3, 21.9 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Sugars, 1.6 times more Fiber and 6 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3