Comparing Nutrients in 1 kilogram Almonds VS Corn, sweet, yellow, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Almonds	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	200% 5790kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	181% 235g	130g per day for Men 19-50 years
Sugars	60% 43.5g	52% 37.8g	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	7.72% 5.6g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 24g	g per day for Men 19-50 years
Fiber	329% 125g	73.7% 28g	38g per day for Men 19-50 years
Protein	378% 212g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	138% 1.8mg	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	100% 400μg	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	80% 72mg	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	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	269% 2690mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	56.7% 0.51mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	68.7% 1.58mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	86.5% 2940mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	19.4% 718g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• Almonds have 2 times more Vitamin B1, 12.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 284.8 times more Vitamin E than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While Corn, sweet, yellow, frozen, kernels on cob, unprepared contain more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Corn, sweet, yellow, frozen, kernels on cob, unprepared have similar amounts of Vitamin B9 per 1 kg.
• Both Almonds as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• Almonds have 67.3 times more Calcium, 20.2 times more Copper, 5.5 times more Iron, 8.4 times more Magnesium, 13.8 times more Manganese, 5.5 times more Phosphorus, 2.5 times more Potassium, 5.1 times more Selenium and 4.5 times more Zinc than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 16.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 5.9 times more Energy, 64 times more Fat, 31.7 times more Saturated Fat, 34.6 times more Omega 6, 4.5 times more Fiber and 6.4 times more Protein than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Almonds and Corn, sweet, yellow, frozen, kernels on cob, unprepared have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Almonds as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.