Comparing Nutrients in 7 ounces Roasted Almonds VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Roasted Almonds	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	41% 1187kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	34% 44.3g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	9.83% 7.12g	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	0.027% 0.02g	1.45% 1.05g	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	% 0.02g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 4.54g	g per day for Men 19-50 years
Fiber	57% 21.6g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	34% 0.44mg	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	27.3% 109μg	15.4% 61.5μg	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	10.6% 9.53mg	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	316% 47.4mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Calcium	53% 532mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	10% 0.091mg	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	93% 7.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	12.3% 0.28mg	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	134% 935mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.93% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• Dry Roasted Almonds have 17.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 298.8 times more Vitamin E than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• Dry Roasted Almonds have 89.3 times more Calcium, 23.9 times more Copper, 6.1 times more Iron, 9.6 times more Magnesium, 15.7 times more Manganese, 6.3 times more Phosphorus, 2.8 times more Potassium, 2.9 times more Selenium and 5.3 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 30.4 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 6.4 times more Energy, 71 times more Fat, 35.9 times more Saturated Fat, 38.3 times more Omega 6, 1.4 times more Sugars, 3.9 times more Fiber and 6.7 times more Protein than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Dry Roasted Almonds and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Carbohydrate per 7 oz.
• Both Dry Roasted Almonds as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.