Comparing Nutrients in 5 ounces Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Blanched Almonds	Recommended Dietary Allowance
Energy	3.27% 95kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.03% 0.68g	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	15.6% 20.3g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	9.05% 6.56g	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	0.35% 0.26g	0% 0g	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	% 0.4g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 6.32g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	37% 14g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	12.5% 0.16mg	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	14% 55.3μg	17.4% 69.5μg	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	2.83% 2.55mg	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	0.85% 0.13mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	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	4.8% 0.38mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	113% 2.6mg	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	9.3% 65.2mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Blanched Almonds:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 4.9 times more Vitamin B1, 8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 263.9 times more Vitamin E than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Blanched Almonds:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 10.8 times more Sodium and 18.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 78.7 times more Calcium, 31.1 times more Copper, 12.1 times more Iron, 20.6 times more Magnesium, 27.4 times more Manganese, 10.5 times more Phosphorus, 5 times more Potassium, 4.6 times more Selenium and 9.3 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.

Comparison of macro-nutrients per 5 ounces:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 4.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 8.8 times more Energy, 43 times more Fat, 16.1 times more Saturated Fat, 25.6 times more Omega 6, 1.3 times more Carbohydrate, 5 times more Fiber and 9.3 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Blanched Almonds have similar amounts of Sugars per 5 oz.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.