Comparing Nutrients in 1 pound Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	11%	7%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	12.4% 358kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	56% 18g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.3% 85g	65% 84.7g	130g per day for Men 19-50 years
Sugars	19.2% 14g	29% 21g	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	2.88% 2.1g	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	% 2.18g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.9g	% 20.2g	g per day for Men 19-50 years
Fiber	28.6% 11g	118% 45g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	40% 0.52mg	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	39.7% 159μg	55.6% 222μg	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	17.6% 16mg	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	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	518% 4.66mg	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	26.6% 2.13mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	362% 8.32mg	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	51% 358mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Blanched Almonds:

• Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have more Vitamin A and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Vitamin B1, 11.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B9 and 339.3 times more Vitamin E than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Blanched Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Blanched Almonds:

• Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 12.9 times more Sodium and 17.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 78.7 times more Calcium, 21.4 times more Copper, 7 times more Iron, 9.6 times more Magnesium, 11.8 times more Manganese, 6.1 times more Phosphorus, 2.8 times more Potassium, 4.6 times more Selenium and 4.7 times more Zinc than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds contain 7.5 times more Energy, 78.4 times more Fat, 59.9 times more Saturated Fat, 62.8 times more Omega 6, 1.5 times more Sugars, 4.1 times more Fiber and 8.4 times more Protein than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Blanched Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.