Comparing Nutrients in 1 pound Almonds VS Boiled White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	Almonds	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	91% 2626kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	75.7% 98g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	48.4% 35g	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	0.69% 0.5g	6.4% 4.63g	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	% 0.77g	% 3.18g	g per day for Men 19-50 years
Sucrose	% 18g	% 27.3g	g per day for Men 19-50 years
Fiber	149% 56.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	171% 96g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	47.2% 7.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	22.7% 91μg	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	31.2% 28mg	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	775% 116mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	122% 1220mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	28.7% 0.26mg	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	210% 17mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	42.2% 0.97mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.93% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Boiled White Sweet Corn:

• Almonds have 2.3 times more Vitamin B1, 21.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B9 and 284.8 times more Vitamin E than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 1.6 times more Vitamin B5 and more Vitamin C than Almonds.
• Both Almonds and Boiled and Drained White Sweet Corn have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Boiled White Sweet Corn:

• Almonds have 134.5 times more Calcium, 18.1 times more Copper, 6.7 times more Iron, 8.7 times more Magnesium, 10.2 times more Manganese, 5.2 times more Phosphorus, 2.9 times more Potassium, 5.1 times more Selenium and 5.8 times more Zinc than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 16.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 6 times more Energy, 35.4 times more Fat, 19.3 times more Saturated Fat, 21 times more Omega 6, 4.6 times more Fiber and 6.3 times more Protein than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 6 times more Omega 3, 1.8 times more Sugars and 9.3 times more Fructose than Almonds.
• Both Almonds and Boiled and Drained White Sweet Corn have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Boiled and Drained White Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.