Comparing Nutrients in 7 ounces Almonds VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Almonds	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	39.6% 1149kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	4.14% 0.7g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	12% 8.63g	6.84% 4.96g	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	0.82% 0.6g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 3.27g	g per day for Men 19-50 years
Fiber	65.3% 25g	11% 4.17g	38g per day for Men 19-50 years
Protein	75% 42g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	25.6% 0.33mg	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	18% 71.4μg	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	14% 12.7mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	53.4% 534mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.72% 29μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	10.6% 0.24mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.02% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Almonds have 2.5 times more Vitamin B1, 16.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B9 and 320.4 times more Vitamin E than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain more Vitamin A and more Vitamin C than Almonds.
• Both Almonds and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Vitamin B6 per 7 oz.
• Both Almonds as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Almonds have 67.3 times more Calcium, 28.6 times more Copper, 8.8 times more Iron, 15 times more Magnesium, 17.7 times more Manganese, 6.9 times more Phosphorus, 3.4 times more Potassium, 5.9 times more Selenium and 8.2 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 17 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 6.6 times more Energy, 64 times more Fat, 31.9 times more Saturated Fat, 34.7 times more Omega 6, 1.7 times more Sugars, 6 times more Fiber and 7 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Almonds and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Carbohydrate per 7 oz.
• Both Almonds as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.