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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Blanched Almonds	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	40.4% 1171kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	22% 28.5g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	% 0.56g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 7.74g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	76% 42.5g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	5.65% 0.073mg	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	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	314% 47mg	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

	Blanched Almonds	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	47% 468mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	5.8% 0.13mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	7.7% 262mg	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	27% 407mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.37% 162g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 4.9 times more Vitamin B1, 8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 263.9 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 Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• Blanched Almonds have 78.7 times more Calcium, 31.1 times more Copper, 12.1 times more Iron, 20.6 times more Magnesium, 27.4 times more Manganese, 10.5 times more Phosphorus, 5 times more Potassium, 5.3 times more Selenium and 9.3 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 10.8 times more Sodium and 18.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 8.8 times more Energy, 43 times more Fat, 16.1 times more Saturated Fat, 25.6 times more Omega 6, 1.3 times more Carbohydrate, 5 times more Fiber and 9.3 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 4.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have similar amounts of Sugars per 7 oz.
• Both Blanched Almonds as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.