Comparing Nutrients in 100 grams Corn, sweet, yellow, frozen, kernels on cob, unprepared VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Almond paste	8%	52%	40%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Almond paste	Recommended Dietary Allowance
Energy	3.38% 98kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	36.8% 48g	130g per day for Men 19-50 years
Sugars	5.2% 3.78g	50% 36.3g	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	0.77% 0.56g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Almond paste	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.77% 0.088mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.8% 0.18mg	2.77% 0.036mg	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	10% 40μg	18.3% 73μg	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	8% 7.2mg	0.11% 0.1mg	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	0.6% 0.09mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Almond paste	Recommended Dietary Allowance
Calcium	0.4% 4mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	50.4% 0.45mg	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	8.5% 0.68mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	6.87% 0.16mg	37.2% 0.86mg	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	12.4% 87mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	8.65% 294mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	1.94% 71.8g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Almond paste:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B5, 5 times more Vitamin B6 and 72 times more Vitamin C than Almond paste.
• While Almond paste contains 4.7 times more Vitamin B2, 1.8 times more Vitamin B9 and 150.4 times more Vitamin E than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Almond paste have similar amounts of Vitamin B3 per 100 g.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Almond paste:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 5.1 times more Water than Almond paste.
• While Almond paste contains 43 times more Calcium, 8.9 times more Copper, 2.4 times more Iron, 4.1 times more Magnesium, 5.4 times more Manganese, 3 times more Phosphorus, 5.3 times more Selenium and 2.1 times more Zinc than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Almond paste have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almond paste contains 4.7 times more Energy, 35.6 times more Fat, 21.9 times more Saturated Fat, 18.1 times more Omega 3, 15.7 times more Omega 6, 2 times more Carbohydrate, 9.6 times more Sugars, 1.7 times more Fiber and 2.7 times more Protein than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.