Comparing Nutrients in 1 kilogram Almonds VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Almonds	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	200% 5790kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	39% 6.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	100% 130g	130g per day for Men 19-50 years
Sugars	60% 43.5g	56.7% 41g	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	2.34% 1.7g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 36g	g per day for Men 19-50 years
Fiber	329% 125g	44.7% 17g	38g per day for Men 19-50 years
Protein	378% 212g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	NA	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	72.5% 290μg	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	19% 17mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	269% 2690mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	34.4% 0.31mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	24.3% 0.56mg	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	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.2% 44g	22.4% 828g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• Almonds have 13.7 times more Vitamin B1, 75.9 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.5 times more Vitamin B9 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain more Vitamin C than Almonds.
• Both Almonds as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• Almonds have 134.5 times more Calcium, 33.3 times more Copper, 16.9 times more Iron, 24.5 times more Magnesium, 38.9 times more Manganese, 11.7 times more Phosphorus, 6.3 times more Potassium and 11.1 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 163 times more Sodium and 18.8 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 9 times more Energy, 34.9 times more Fat, 17.4 times more Saturated Fat, 18.6 times more Omega 6, 1.7 times more Carbohydrate, 7.4 times more Fiber and 9.7 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 6.7 times more Omega 3 than Almonds.
• Both Almonds and Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have similar amounts of Sugars per 1 kg.
• Both Almonds as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.