Comparing Nutrients in 300 calories Cornmeal, white, self-rising, bolted, plain, enriched VS Oil Roasted Almonds

Weight per 300 calories

• Cornmeal, white, self-rising, bolted, plain, enriched: 89.8g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 1.8 times more energy per unit of mass than Cornmeal, white, self-rising, bolted, plain, enriched, which is very high in comparison to other foods. Cornmeal, white, self-rising, bolted, plain, enriched having high energy density.

Discover which food has more nutrients per 300 calories - Cornmeal, white, self-rising, bolted, plain, enriched or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.05g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	2.64% 0.042g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.94% 1.35g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	NA	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	NA	0% 0g	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	16% 6g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.63% 0.38mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	4.5% 0.058mg	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	52.3% 209μg	3.34% 13.3μg	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	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	NA	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, bolted, plain, enriched	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	32.4% 324mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	52.4% 0.47mg	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	64.7% 5.17mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.2mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.2mg	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	103% 722mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	6.74% 229mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	NA	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.037% 1.4g	3700g per day for Men 19-50 years

Cornmeal, White, Self-rising, Bolted, Plain, Enriched VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cornmeal, white, self-rising, bolted, plain, enriched or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Cornmeal, white, self-rising, bolted, plain, enriched vs Oil Roasted Almonds:

• 300 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 13.1 times more Vitamin B1, 2.6 times more Vitamin B3, 3.4 times more Vitamin B5, 8.3 times more Vitamin B6 and 15.7 times more Vitamin B9 than Oil Roasted Almonds.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Oil Roasted Almonds provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cornmeal, white, self-rising, bolted, plain, enriched vs Oil Roasted Almonds:

• 300 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 2.3 times more Calcium, 2.8 times more Iron, 3.1 times more Phosphorus and 2266.3 times more Sodium than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 3.5 times more Copper, 1.8 times more Magnesium and 1.5 times more Potassium than Cornmeal, white, self-rising, bolted, plain, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Oil Roasted Almonds contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 7.2 times more Carbohydrate than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 8.9 times more Fat, 4.8 times more Saturated Fat, 4.9 times more Omega 6 and 1.4 times more Protein than Cornmeal, white, self-rising, bolted, plain, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Oil Roasted Almonds offer comparable quantities of Energy and Fiber per 300 calories.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.