Comparing Nutrients in 5 ounces Almond paste VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Almond paste	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	22.4% 649kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	2.58% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	21% 27.4g	130g per day for Men 19-50 years
Sugars	71% 51.4g	6% 4.35g	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	0.9% 0.65g	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	% 0.68g	g per day for Men 19-50 years
Sucrose	NA	% 2.78g	g per day for Men 19-50 years
Fiber	18% 6.8g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	10.8% 0.14mg	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	26% 103μg	12.4% 49.6μg	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	0.16% 0.14mg	5.5% 4.96mg	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	128% 19mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	24.4% 244mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	7.56% 0.068mg	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	28.3% 2.27mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	9.55% 0.22mg	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	52.2% 366mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.54% 20g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Boiled Frozen sweet yellow Corn kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Boiled Frozen sweet yellow Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Boiled Frozen sweet yellow Corn kernels:

• 5 ounces of Almond paste have 2.7 times more Vitamin B1, 6.7 times more Vitamin B2, 2.1 times more Vitamin B9 and 193.4 times more Vitamin E than Boiled Frozen sweet yellow Corn kernels.
• While 5 oz of Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 35 times more Vitamin C than Almond paste.
• Both Almond paste and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• 5 ounces of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin E
• Both Almond paste as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Boiled Frozen sweet yellow Corn kernels:

• 5 ounces of Almond paste have 57.3 times more Calcium, 9.5 times more Copper, 3.4 times more Iron, 4.6 times more Magnesium, 5.5 times more Manganese, 3.3 times more Phosphorus, 1.3 times more Potassium, 6 times more Selenium and 2.3 times more Zinc than Boiled Frozen sweet yellow Corn kernels.
• While 5 oz of Boiled Frozen sweet yellow Corn kernels, drained contain 5.5 times more Water than Almond paste.
• 5 ounces of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 5.7 times more Energy, 41.4 times more Fat, 25.5 times more Saturated Fat, 22.1 times more Omega 3, 18 times more Omega 6, 2.5 times more Carbohydrate, 11.8 times more Sugars, 2 times more Fiber and 3.5 times more Protein than Boiled Frozen sweet yellow Corn kernels.
• 5 ounces of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3 and Omega 6