Comparing Nutrients in 7 ounces Almonds VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	39.6% 1149kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	5.5% 0.94g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	12% 8.63g	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 1.77g	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	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	14% 0.18mg	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	21% 83.3μg	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	0% 0mg	15% 13.5mg	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	0.93% 0.14mg	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	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	53.4% 534mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	12% 0.11mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	14% 0.32mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	15.8% 536mg	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	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.08% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Yellow Sweet Corn:

• Almonds have 1.3 times more Vitamin B1, 20.7 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B6 and 366.1 times more Vitamin E than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains more Vitamin A, 1.5 times more Vitamin B5 and more Vitamin C than Almonds.
• Both Almonds and Raw Yellow Sweet Corn have similar amounts of Vitamin B9 per 7 oz.
• Both Almonds as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Yellow Sweet Corn:

• Almonds have 134.5 times more Calcium, 19.1 times more Copper, 7.1 times more Iron, 7.3 times more Magnesium, 13.4 times more Manganese, 5.4 times more Phosphorus, 2.7 times more Potassium, 6.8 times more Selenium and 6.8 times more Zinc than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 15 times more Sodium and 17.2 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 6.7 times more Energy, 37 times more Fat, 11.7 times more Saturated Fat, 26.1 times more Omega 6, 6.3 times more Fiber and 6.5 times more Protein than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.4 times more Sugars and 17.6 times more Fructose than Almonds.
• Both Almonds and Raw Yellow Sweet Corn have similar amounts of Carbohydrate per 7 oz.
• Both Almonds as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.