Comparing Nutrients in 7 ounces Blanched Almonds VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Blanched Almonds	White Sweet Corn	Recommended Dietary Allowance
Energy	40.4% 1171kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	6.33% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	29% 37.7g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	8.8% 6.4g	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% 0g	NA	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	14% 5.36g	38g per day for Men 19-50 years
Protein	76% 42.5g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	8.4% 0.11mg	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	24.3% 97μg	23% 91μg	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	314% 47mg	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

	Blanched Almonds	White Sweet Corn	Recommended Dietary Allowance
Calcium	47% 468mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	14% 0.32mg	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	136% 955mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.07% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS White Sweet Corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Blanched Almonds have 11.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 339.3 times more Vitamin E than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 2.4 times more Vitamin B5 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and White Sweet Corn provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 7 ounces of White Sweet Corn have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Raw White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs White Sweet Corn:

• 7 ounces of Blanched Almonds have 118 times more Calcium, 19 times more Copper, 6.3 times more Iron, 7.2 times more Magnesium, 11.4 times more Manganese, 5.4 times more Phosphorus, 2.4 times more Potassium, 5.3 times more Selenium and 6.6 times more Zinc than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 16.8 times more Water than Blanched Almonds.
• 7 ounces of White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 6.9 times more Energy, 44.5 times more Fat, 21.7 times more Saturated Fat, 22.8 times more Omega 6, 1.4 times more Sugars, 3.7 times more Fiber and 6.6 times more Protein than White Sweet Corn.
• Both Blanched Almonds and White Sweet Corn offer comparable quantities of Carbohydrate per seven ounces.
• Both Blanched Almonds as well as Raw White Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.