Comparing Nutrients in 300 calories Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Almond paste

Weight per 300 calories

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared: 341g
• Almond paste: 65.5g

Almond paste has 5.2 times more energy per unit of mass than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared , which is very high in comparison to other foods. Corn, sweet, yellow, frozen, kernels cut off cob, unprepared having average energy density.

Which food has more nutrients per 300 calories - Corn, sweet, yellow, frozen, kernels cut off cob, unprepared or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Almond paste	8%	52%	40%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.74% 2.66g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	24% 31.3g	130g per day for Men 19-50 years
Sugars	11.8% 8.52g	32.8% 23.7g	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	1.4% 1.02g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.63g	NA	g per day for Men 19-50 years
Fiber	19% 7.16g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Almond paste	Recommended Dietary Allowance
Vitamin A	3.8% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	1.8% 0.024mg	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	30.7% 123μg	12% 48μg	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	24.2% 22mg	0.073% 0.066mg	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	1.8% 0.27mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.85% 1.02μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Almond paste	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.8μg	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	18% 1.43mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.4mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	24.4% 0.56mg	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	34% 239mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	4.34% 2.4μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	6.9% 256g	0.25% 9.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Almond paste:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have more Vitamin A, 5.3 times more Vitamin B1, 6.4 times more Vitamin B3, 16.6 times more Vitamin B5, 24.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 333.1 times more Vitamin C than Almond paste.
• While Almond paste contains 32.5 times more Vitamin E than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Almond paste have similar amounts of Vitamin B2 per 300 kcal.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Almond paste:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 1.4 times more Iron, 1.4 times more Phosphorus, 3.5 times more Potassium, 1.3 times more Zinc and 27.7 times more Water than Almond paste.
• While Almond paste contains 8.3 times more Calcium, 2.4 times more Copper, 1.4 times more Magnesium and 1.3 times more Manganese than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Almond paste have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 2.3 times more Carbohydrate, 2.3 times more Fiber and 1.7 times more Protein than Almond paste.
• While Almond paste contains 6.8 times more Fat, 4.2 times more Saturated Fat, 3.5 times more Omega 3, 3 times more Omega 6 and 2.8 times more Sugars than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Almond paste have similar amounts of Energy per 300 kcal.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.