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

Macros Ratio

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

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Almonds	Recommended Dietary Allowance
Energy	15.3% 445kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	75% 98g	130g per day for Men 19-50 years
Sugars	23.6% 17g	27.2% 19.7g	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	3.5% 2.54g	0.69% 0.5g	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	% 2.68g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 11g	% 18g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	26.6% 15g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Almonds	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.62mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45.4% 181μg	50% 200μg	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	36.3% 32.7mg	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	2.72% 0.41mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	520% 4.68mg	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	38.6% 3.1mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56.4% 395mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	129% 14mg	11mg per day for Men 19-50 years
Water	8.8% 326g	0.54% 20g	3700g per day for Men 19-50 years

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

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 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.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as 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 on cob, unprepared vs Almonds:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 16.3 times more Water than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 1 pound:

• Almonds contain 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 Corn, sweet, yellow, frozen, kernels on cob, unprepared and Almonds have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.