Comparing Nutrients in 300 calories White Cornmeal VS Almond paste

Weight per 300 calories

• White Cornmeal: 83g
• Almond paste: 65.5g

Almond paste has 1.3 times more energy per unit of mass than Whole-grain White Cornmeal, which is very high in comparison to other foods. White Cornmeal having high energy density.

Discover which food has more nutrients per 300 calories - White Cornmeal or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Almond paste	8%	52%	40%

Macro Nutrients

	White Cornmeal	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	2.54% 0.041g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	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	49% 63.7g	24% 31.3g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.05g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	12% 6.73g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	White Cornmeal	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	5.18% 20.7μg	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	0% 0mg	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	2.32% 0.35mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cornmeal	Almond paste	Recommended Dietary Allowance
Calcium	0.5% 4.97mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	33% 0.3mg	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	35.7% 2.86mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	28.5% 200mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.25% 9.22g	3700g per day for Men 19-50 years

White Cornmeal VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Cornmeal or Almond paste?

Lets compare vitamin content per 300 calories of White Cornmeal vs Almond paste:

• 300 calories of White Cornmeal have 5.9 times more Vitamin B1, 3.2 times more Vitamin B3, 4.8 times more Vitamin B5 and 10.7 times more Vitamin B6 than Almond paste.
• While 300 kcal of Almond paste contain 1.6 times more Vitamin B2, 2.3 times more Vitamin B9 and 25.5 times more Vitamin E than Whole-grain White Cornmeal.
• 300 calories of White Cornmeal have insufficient amounts of Vitamin B9 and Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Whole-grain White Cornmeal as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for White Cornmeal vs Almond paste:

• 300 calories of White Cornmeal have 2.7 times more Iron, 1.2 times more Magnesium, 4.7 times more Selenium and 1.6 times more Zinc than Almond paste.
• While 300 kcal of Almond paste contain 22.7 times more Calcium, 1.9 times more Copper and 1.4 times more Manganese than Whole-grain White Cornmeal.
• Both White Cornmeal and Almond paste contain similar levels of Phosphorus and Potassium per 300 calories.
• 300 calories of White Cornmeal lack sufficient amounts of Calcium
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Cornmeal have 2 times more Carbohydrate and 1.9 times more Fiber than Almond paste.
• While 300 kcal of Almond paste contain 6.1 times more Fat, 3.2 times more Omega 3, 2.8 times more Omega 6 and 44.8 times more Sugars than Whole-grain White Cornmeal.
• Both White Cornmeal and Almond paste offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of White Cornmeal provide inadequate amounts of Omega 3