Comparing Nutrients in 1 kilogram Yellow Sweet Corn VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Almonds	14%	72%	14%

Macro Nutrients

	Yellow Sweet Corn	Almonds	Recommended Dietary Allowance
Energy	29.7% 860kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	119% 38g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	166% 216g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	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	26.8% 19.4g	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	% 34.3g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 8.9g	% 39.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	329% 125g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Almonds	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	105% 420μg	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	75.6% 68mg	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	4.67% 0.7mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	65% 5.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	127% 890mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	20.6% 761g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Yellow Sweet Corn has more Vitamin A, 1.5 times more Vitamin B5 and more Vitamin C than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 20.7 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B6 and 366.1 times more Vitamin E than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Yellow Sweet Corn as well as Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Yellow Sweet Corn vs Almonds:

• Raw Yellow Sweet Corn has 15 times more Sodium and 17.2 times more Water than Almonds.
• While Almonds contain 134.5 times more Calcium, 19.1 times more Copper, 7.1 times more Iron, 7.3 times more Magnesium, 13.4 times more Manganese, 5.4 times more Phosphorus, 2.7 times more Potassium, 6.8 times more Selenium and 6.8 times more Zinc than Raw Yellow Sweet Corn.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Sweet Corn has 1.4 times more Sugars and 17.6 times more Fructose than Almonds.
• While Almonds contain 6.7 times more Energy, 37 times more Fat, 11.7 times more Saturated Fat, 26.1 times more Omega 6, 6.3 times more Fiber and 6.5 times more Protein than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Raw Yellow Sweet Corn as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.