Comparing Nutrients in 5 ounces Microwaved Yellow Corn, Whole Kernel, Frozen VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.52% 160kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.2% 36.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	8.9% 6.45g	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	0.51% 0.37g	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	% 0.61g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 3.8g	% 6.2g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	39% 15g	38g per day for Men 19-50 years
Protein	9.16% 5.13g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	13% 0.17mg	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	13.5% 54μg	9.57% 38.3μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	150% 1.35mg	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	6.9% 0.55mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	7.95% 0.18mg	152% 3.5mg	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	19.2% 135mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.62% 97g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen vs Oil Roasted Almonds:

• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 2.8 times more Vitamin B5 and 1.4 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 15.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 259.7 times more Vitamin E than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Oil Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin E
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Microwaved Yellow Corn, Whole Kernel, Frozen vs Oil Roasted Almonds:

• 5 oz of Oil Roasted Almonds contain 58.2 times more Calcium, 17.7 times more Copper, 9.4 times more Iron, 11 times more Magnesium, 19.1 times more Manganese, 4.9 times more Phosphorus, 2.5 times more Potassium and 5.8 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.5 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.4 times more Energy, 38.9 times more Fat, 28.1 times more Saturated Fat, 30.1 times more Omega 6, 1.4 times more Sugars, 4 times more Fiber and 5.9 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.