Comparing Nutrients in 1 pound Blanched Almonds VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Blanched Almonds	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	92% 2676kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	90% 117g	130g per day for Men 19-50 years
Sugars	29% 21g	21% 15.2g	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% 0g	1.63% 1.18g	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	% 0.14g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 12g	g per day for Men 19-50 years
Fiber	118% 45g	31% 11.8g	38g per day for Men 19-50 years
Protein	173% 97g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	57.8% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	42% 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	55.6% 222μg	43% 172μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	3.02% 0.45mg	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

	Blanched Almonds	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	107% 1070mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	27.2% 0.24mg	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	186% 15mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	25.4% 0.59mg	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	312% 2182mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Blanched Almonds have 2.3 times more Vitamin B1, 14.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B9 and 237.5 times more Vitamin E than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains more Vitamin A and 2 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Vitamin B6 per 1 lb.
• Both Blanched Almonds as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12 and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Blanched Almonds have 47.2 times more Calcium, 19 times more Copper, 8.4 times more Iron, 10.7 times more Magnesium, 14.2 times more Manganese, 5.1 times more Phosphorus, 2.4 times more Potassium, 4.8 times more Sodium and 5.6 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 15.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 5.2 times more Energy, 37 times more Fat, 26.4 times more Saturated Fat, 27.5 times more Omega 6, 1.4 times more Sugars, 3.8 times more Fiber and 5.9 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.