Comparing Nutrients in 7 ounces Canned Corn, Sweet, Yellow, Cream Style, Regular Pack VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Roasted Almonds	Recommended Dietary Allowance
Energy	4.93% 143kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	32% 41.7g	130g per day for Men 19-50 years
Sugars	8.84% 6.4g	13.3% 9.64g	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	0.63% 0.46g	0.027% 0.02g	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	% 0.46g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 5.28g	% 9.43g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	6.17% 3.45g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	20.8% 0.27mg	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	22.3% 89.3μg	27.3% 109μg	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% 9.13mg	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	0.93% 0.14mg	316% 47.4mg	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, Yellow, Cream Style, Regular Pack	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	242% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.4% 55.6μg	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	9.43% 0.75mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	193% 4.43mg	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	14.5% 101mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.22% 156g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack vs Roasted Almonds:

• Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.1 times more Vitamin B1, 22.6 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 341.4 times more Vitamin E than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Dry Roasted Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Canned Corn, Sweet, Yellow, Cream Style, Regular Pack vs Roasted Almonds:

• Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 87 times more Sodium and 32.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 89.3 times more Calcium, 21.1 times more Copper, 9.8 times more Iron, 16.4 times more Magnesium, 32.8 times more Manganese, 9.2 times more Phosphorus, 5.3 times more Potassium, 5 times more Selenium and 6.2 times more Zinc than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds contain 8.3 times more Energy, 125.1 times more Fat, 63 times more Saturated Fat, 67.1 times more Omega 6, 1.5 times more Sugars, 9.1 times more Fiber and 12 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Dry Roasted Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.