Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids VS Almonds

Weight per 300 calories

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids: 492g
• Almonds: 51.8g

Almonds have 9.5 times more energy per unit of mass than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids, which is very high in comparison to other foods. Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids having low energy density.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.15% 0.034g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.57% 1.1g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	8.6% 11g	130g per day for Men 19-50 years
Sugars	28% 20.4g	3.1% 2.25g	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	1.15% 0.84g	0.079% 0.057g	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	% 1.28g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 18g	% 2.05g	g per day for Men 19-50 years
Fiber	22% 8.36g	17% 6.48g	38g per day for Men 19-50 years
Protein	17% 9.6g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.84μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.15% 0.074mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.57mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.7% 187μg	5.7% 22.8μg	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	14.2% 12.8mg	0% 0mg	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	0.98% 0.15mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Almonds	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	59.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	2.2% 88.5μg	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	22% 1.77mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	17.6% 73.8mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.3% 226mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	4.47% 2.46μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	64% 959mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	11% 406g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Almonds:

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 2.3 times more Vitamin B3, 10.5 times more Vitamin B5, 2.6 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 1.4 times more Vitamin B1, 8 times more Vitamin B2 and 90 times more Vitamin E than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Almonds:

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 1.8 times more Potassium, 1850.9 times more Sodium and 177.8 times more Water than Almonds.
• While Almonds contain 7.1 times more Calcium, 3.9 times more Copper, 1.9 times more Magnesium and 2.8 times more Manganese than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Almonds have similar amounts of Iron, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 6.1 times more Carbohydrate, 9.1 times more Sugars and 1.3 times more Fiber than Almonds.
• While Almonds contain 6.8 times more Fat, 5.2 times more Saturated Fat and 5.7 times more Omega 6 than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.