Comparing Nutrients in 1 kilogram Almonds VS Boiled White Sweet Corn with Salt

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Almonds	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	269% 2690mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	63.3% 0.57mg	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	464% 37mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	93% 2.14mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	19.7% 728g	3700g per day for Men 19-50 years

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

• Almonds have 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 with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 1.6 times more Vitamin B5 and more Vitamin C than Almonds.
• Both Almonds and Boiled and Drained White Sweet Corn with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Almonds as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

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

• Almonds have 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 with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 253 times more Sodium and 16.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 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 with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 6 times more Omega 3, 1.8 times more Sugars and 9.3 times more Fructose than Almonds.
• Both Almonds and Boiled and Drained White Sweet Corn with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Almonds as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.