Comparing Nutrients in 100 grams Almonds VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Almonds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	20% 579kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	15% 19.3g	130g per day for Men 19-50 years
Sugars	6% 4.35g	4.23% 3.07g	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	0.15% 0.11g	0.63% 0.46g	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	% 0.17g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 1.96g	g per day for Men 19-50 years
Fiber	33% 12.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	37.8% 21g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	8.75% 35μg	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	3.9% 3.5mg	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	171% 25.6mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	27% 269mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	5.33% 0.048mg	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	46.4% 3.7mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	6.74% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	6.85% 233mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.1% 77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Boiled Frozen sweet yellow Corn kernels:

• Almonds have 6.8 times more Vitamin B1, 18.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 366.1 times more Vitamin E than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain more Vitamin A and more Vitamin C than Almonds.
• Both Almonds as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Almonds vs Boiled Frozen sweet yellow Corn kernels:

• Almonds have 89.7 times more Calcium, 21.5 times more Copper, 7.9 times more Iron, 9.6 times more Magnesium, 14.1 times more Manganese, 6.1 times more Phosphorus, 3.1 times more Potassium, 5.9 times more Selenium and 5 times more Zinc than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 17.5 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 7.1 times more Energy, 74.5 times more Fat, 36.9 times more Saturated Fat, 39.9 times more Omega 6, 1.4 times more Sugars, 5.2 times more Fiber and 8.3 times more Protein than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Almonds and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Carbohydrate per 100 g.
• Both Almonds as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.