Comparing Nutrients in 7 ounces Frozen sweet white Corn kernels VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Frozen sweet white Corn kernels	Almonds	Recommended Dietary Allowance
Energy	6.02% 175kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	33% 42.8g	130g per day for Men 19-50 years
Sugars	25% 18g	12% 8.63g	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	0.55% 0.4g	0.3% 0.22g	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	% 0.69g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 17g	% 7.84g	g per day for Men 19-50 years
Fiber	15% 5.75g	65.3% 25g	38g per day for Men 19-50 years
Protein	10.7% 6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	22% 87.3μg	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	14% 12.5mg	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	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.72% 29μg	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	10% 0.81mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.02% 149g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen sweet white Corn kernels vs Almonds:

• Frozen sweet white Corn kernels have 1.3 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 2.5 times more Vitamin B1, 16.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Frozen sweet white Corn kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Frozen sweet white Corn kernels vs Almonds:

• Frozen sweet white Corn kernels have 17 times more Water than Almonds.
• While Almonds contain 67.3 times more Calcium, 28.6 times more Copper, 9 times more Iron, 15 times more Magnesium, 17.3 times more Manganese, 6.9 times more Phosphorus, 3.4 times more Potassium, 5.9 times more Selenium and 8.4 times more Zinc than Frozen sweet white Corn kernels.

Comparison of macro-nutrients per 7 ounces:

• Frozen sweet white Corn kernels have 2.1 times more Sugars than Almonds.
• While Almonds contain 6.6 times more Energy, 64.8 times more Fat, 20.7 times more Saturated Fat, 37.5 times more Omega 6, 4.3 times more Fiber and 7 times more Protein than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Frozen sweet white Corn kernels as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.