Comparing Nutrients in 1 pound Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13.8% 399kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	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	72.3% 94g	61.7% 80g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	1.88% 1.36g	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	% 1.72g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 7.5g	% 20g	g per day for Men 19-50 years
Fiber	25% 9.53g	125% 47.6g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Oil Roasted 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	31.4% 0.38mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	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	41% 163μg	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	32.3% 29mg	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	2.4% 0.36mg	785% 118mg	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

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	481% 4.33mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.2μg	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	24% 1.9mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	45.4% 318mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	127% 14mg	11mg per day for Men 19-50 years
Water	9.2% 340g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Oil Roasted Almonds:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have more Vitamin A, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 11.5 times more Vitamin B2, 2.1 times more Vitamin B3 and 324.6 times more Vitamin E than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Oil Roasted Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Oil Roasted Almonds:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 26.8 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 72.8 times more Calcium, 26.5 times more Copper, 8.8 times more Iron, 15.2 times more Magnesium, 20 times more Manganese, 6.7 times more Phosphorus, 3.3 times more Potassium, 5.9 times more Selenium and 8.1 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds contain 6.9 times more Energy, 70.7 times more Fat, 35.4 times more Saturated Fat, 38.1 times more Omega 6, 1.8 times more Sugars, 5 times more Fiber and 7 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Oil Roasted Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.