Comparing Nutrients in 7 ounces Almonds VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Almonds	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	39.6% 1149kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	5.64% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	22% 28.5g	130g per day for Men 19-50 years
Sugars	12% 8.63g	12% 8.8g	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	0.3% 0.22g	0.49% 0.36g	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	% 0.34g	% 0.56g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 7.74g	g per day for Men 19-50 years
Fiber	65.3% 25g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	75% 42g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	19.3% 77.4μg	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	0% 0mg	3.97% 3.57mg	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	339% 51mg	1.2% 0.18mg	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

	Almonds	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	53.4% 534mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	7.28% 0.065mg	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	92% 7.36mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	5.8% 0.13mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	27% 407mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.37% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• Almonds have 5.3 times more Vitamin B1, 12.8 times more Vitamin B2, 3.6 times more Vitamin B3, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 284.8 times more Vitamin E than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain more Vitamin C than Almonds.
• Both Almonds and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have similar amounts of Vitamin B9 per 7 oz.
• Both Almonds as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• Almonds have 89.7 times more Calcium, 31.2 times more Copper, 13.7 times more Iron, 20.8 times more Magnesium, 32.5 times more Manganese, 10.5 times more Phosphorus, 5.6 times more Potassium, 6.8 times more Selenium and 9.8 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 205 times more Sodium and 18.5 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 8.6 times more Energy, 40.9 times more Fat, 15.5 times more Saturated Fat, 25.5 times more Omega 6, 1.5 times more Carbohydrate, 6.3 times more Fiber and 9.2 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 6 times more Omega 3 than Almonds.
• Both Almonds and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have similar amounts of Sugars per 7 oz.
• Both Almonds as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.