Comparing Nutrients in 1 pound Canned Corn, Sweet, Yellow, Cream Style, Regular Pack VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	11.3% 327kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.2g	61.7% 80g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	28.5% 20.6g	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	1.44% 1.04g	0% 0g	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	% 1.04g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 12g	% 20g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	125% 47.6g	38g per day for Men 19-50 years
Protein	14% 7.9g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	41% 0.54mg	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	51% 204μg	30.6% 122μg	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	23% 21mg	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	2.1% 0.32mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	481% 4.33mg	0.9mg per day for Men 19-50 years
Fluoride	3.18% 127μg	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	21.5% 1.72mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	485% 11mg	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	33% 231mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	79% 1184mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	127% 14mg	11mg per day for Men 19-50 years
Water	9.65% 357g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Cream Style, Regular Pack VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack vs Oil Roasted Almonds:

• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 1.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.7 times more Vitamin B1, 14.7 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 371 times more Vitamin E than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Corn, Sweet, Yellow, Cream Style, Regular Pack vs Oil Roasted Almonds:

• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 261 times more Sodium and 28.1 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 97 times more Calcium, 18.4 times more Copper, 9.7 times more Iron, 16.1 times more Magnesium, 36.2 times more Manganese, 9.1 times more Phosphorus, 5.2 times more Potassium, 10.3 times more Selenium and 5.8 times more Zinc than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Almonds contains 8.4 times more Energy, 131.4 times more Fat, 64.7 times more Saturated Fat, 70 times more Omega 6, 1.4 times more Sugars, 8.8 times more Fiber and 12.2 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Oil Roasted Almonds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.