Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Oil Roasted Almonds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	41.5% 1205kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	8.4% 6.1g	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	1.26% 0.91g	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	% 0.079g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 3.9g	g per day for Men 19-50 years
Fiber	55% 21g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	75.2% 42g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15% 0.2mg	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	13.4% 53.6μg	17.4% 69.5μg	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	7.7% 6.95mg	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	344% 51.5mg	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

	Oil Roasted Almonds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	57.7% 577mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	10.6% 0.095mg	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	91% 7.3mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	13.4% 0.31mg	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	132% 925mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	13.6% 462mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Boiled Frozen sweet yellow Corn kernels:

• Oil Roasted Almonds have 3.1 times more Vitamin B1, 12.6 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 371 times more Vitamin E than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin B6 per 7 oz.
• Both Oil Roasted Almonds as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Boiled Frozen sweet yellow Corn kernels:

• Oil Roasted Almonds have 97 times more Calcium, 19.9 times more Copper, 7.8 times more Iron, 9.8 times more Magnesium, 15.9 times more Manganese, 5.9 times more Phosphorus, 3 times more Potassium, 5.9 times more Selenium and 4.9 times more Zinc than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 27.5 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 7.5 times more Energy, 82.3 times more Fat, 40.9 times more Saturated Fat, 43.8 times more Omega 6, 1.5 times more Sugars, 4.4 times more Fiber and 8.3 times more Protein than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Oil Roasted Almonds and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Carbohydrate per 7 oz.
• Both Oil Roasted Almonds as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.