Comparing Nutrients in 1 pound Roasted Almonds VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Roasted Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	94% 2712kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	6.3% 6.12g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	65.2% 85g	130g per day for Men 19-50 years
Sugars	30.4% 22g	39% 28.4g	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	0.063% 0.045g	12% 8.8g	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	% 0.045g	% 15.6g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 4.04g	g per day for Men 19-50 years
Fiber	130% 49.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	170% 95g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	32.4% 0.42mg	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	62.4% 249μg	47.6% 191μg	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	34.3% 31mg	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	723% 108mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	122% 1216mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	32% 0.74mg	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	305% 2136mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	36% 1225mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.32% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Yellow Sweet Corn:

• Dry Roasted Almonds have 21.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 341.4 times more Vitamin E than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B5 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Yellow Sweet Corn:

• Dry Roasted Almonds have 134 times more Calcium, 20.4 times more Copper, 7.2 times more Iron, 7.5 times more Magnesium, 13.7 times more Manganese, 5.3 times more Phosphorus, 2.6 times more Potassium, 3.3 times more Selenium and 7.2 times more Zinc than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 5 times more Sodium and 31.6 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 7 times more Energy, 38.9 times more Fat, 12.6 times more Saturated Fat, 27.4 times more Omega 6, 5.5 times more Fiber and 6.4 times more Protein than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.3 times more Sugars and 194 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Yellow Sweet Corn have similar amounts of Carbohydrate per 1 lb.
• Both Dry Roasted Almonds as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.