Comparing Nutrients in 1 kilogram Blanched Almonds VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Blanched Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	203% 5900kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	27.8% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	144% 187g	130g per day for Men 19-50 years
Sugars	64% 46.3g	86.3% 62.6g	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	0% 0g	26.8% 19.4g	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	% 0.3g	% 34.3g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 8.9g	g per day for Men 19-50 years
Fiber	261% 99g	52.6% 20g	38g per day for Men 19-50 years
Protein	382% 214g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	143% 7.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	71.5% 0.93mg	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	123% 490μg	105% 420μg	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	75.6% 68mg	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	1583% 238mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	236% 2360mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	60% 0.54mg	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	410% 32.8mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	71% 1.63mg	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	687% 4810mg	127% 890mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	79.4% 2700mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	20.6% 761g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Yellow Sweet Corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Blanched Almonds has 1.2 times more Vitamin B1, 12.9 times more Vitamin B2, 2 times more Vitamin B3, 1.2 times more Vitamin B6 and 339.3 times more Vitamin E than Yellow Sweet Corn.
• While 1 kg of Raw Yellow Sweet Corn contains 2.3 times more Vitamin B5 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Yellow Sweet Corn provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Yellow Sweet Corn have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Blanched Almonds has 118 times more Calcium, 19 times more Copper, 6.3 times more Iron, 7.2 times more Magnesium, 11.3 times more Manganese, 5.4 times more Phosphorus, 2.4 times more Potassium, 5.3 times more Selenium and 6.5 times more Zinc than Yellow Sweet Corn.
• While 1 kg of Raw Yellow Sweet Corn contains 16.9 times more Water than Blanched Almonds.
• 1 kilogram of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 6.9 times more Energy, 38.9 times more Fat, 12.2 times more Saturated Fat, 26.2 times more Omega 6, 5 times more Fiber and 6.5 times more Protein than Yellow Sweet Corn.
• While 1 kg of Raw Yellow Sweet Corn contains 1.4 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Yellow Sweet Corn offer comparable quantities of Carbohydrate per one kilogram.
• Both Blanched Almonds as well as Raw Yellow Sweet Corn provide inadequate amounts of Omega 3 in one kilogram.