Comparing Nutrients in 5 ounces Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Almonds	Recommended Dietary Allowance
Energy	4.3% 125kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	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	22.6% 29.4g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	0.59% 0.43g	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	% 0.54g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 2.34g	% 5.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	7.64% 4.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Almonds	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	12.8% 51μg	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	10% 9.07mg	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	0.76% 0.11mg	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, sweet, yellow, frozen, kernels cut off cob, unprepared	Almonds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.52% 20.7μg	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	7.44% 0.6mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	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	14% 99mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.87% 106g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Almonds:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have more Vitamin A, 1.2 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 2.5 times more Vitamin B1, 16.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 320.4 times more Vitamin E than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Almonds:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 17 times more Water than Almonds.
• While Almonds contain 67.3 times more Calcium, 28.6 times more Copper, 8.8 times more Iron, 15 times more Magnesium, 17.7 times more Manganese, 6.9 times more Phosphorus, 3.4 times more Potassium, 5.9 times more Selenium and 8.2 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .

Comparison of macro-nutrients per 5 ounces:

• Almonds contain 6.6 times more Energy, 64 times more Fat, 31.9 times more Saturated Fat, 34.7 times more Omega 6, 1.7 times more Sugars, 6 times more Fiber and 7 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.