Comparing Nutrients in 5 ounces Corn VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Corn	Almonds	Recommended Dietary Allowance
Energy	18% 517kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	6.93% 6.7g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.95g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	8.5% 6.17g	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	NA	0.22% 0.16g	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	24% 13.4g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Corn	Almonds	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	15.6% 62.4μg	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	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	4.63% 0.69mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Almonds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	162% 1.46mg	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	48% 3.84mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.5% 298mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Corn vs Almonds:

• Yellow Corn Grain has more Vitamin A, 1.9 times more Vitamin B1 and 4.5 times more Vitamin B6 than Almonds.
• While Almonds contain 5.7 times more Vitamin B2, 2.3 times more Vitamin B9 and 52.3 times more Vitamin E than Yellow Corn Grain .
• Both Yellow Corn Grain and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Yellow Corn Grain as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Corn vs Almonds:

• Yellow Corn Grain has 3.8 times more Selenium and 35 times more Sodium than Almonds.
• While Almonds contain 38.4 times more Calcium, 3.3 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 4.5 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Potassium and 1.4 times more Zinc than Yellow Corn Grain .

Comparison of macro-nutrients per 5 ounces:

• Yellow Corn Grain has 21.7 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 10.5 times more Fat, 5.7 times more Saturated Fat, 5.9 times more Omega 6, 6.8 times more Sugars, 1.7 times more Fiber and 2.2 times more Protein than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.