Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Oil Roasted Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	41.5% 1205kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	27% 35g	28.5% 37g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 0g	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	% 0.079g	% 6.8g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 1.77g	g per day for Men 19-50 years
Fiber	55% 21g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	75.2% 42g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	15.2% 0.18mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	14% 0.18mg	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	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	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	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	57.7% 577mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	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	55.4% 6.1mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Yellow Sweet Corn per 7 oz

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

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

• 7 ounces of Oil Roasted Almonds have 14.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 371 times more Vitamin E than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.7 times more Vitamin B1, 3.1 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 7 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Oil Roasted Almonds have 145.5 times more Calcium, 17.7 times more Copper, 7.1 times more Iron, 7.4 times more Magnesium, 15.1 times more Manganese, 5.2 times more Phosphorus, 2.6 times more Potassium, 6.8 times more Selenium and 6.7 times more Zinc than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 27.2 times more Water than Oil Roasted Almonds.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 7.1 times more Energy, 40.9 times more Fat, 12.9 times more Saturated Fat, 28.6 times more Omega 6, 5.3 times more Fiber and 6.5 times more Protein than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.4 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Yellow Sweet Corn offer comparable quantities of Carbohydrate per seven ounces.
• Both Oil Roasted Almonds as well as Raw Yellow Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.