Comparing Nutrients in 300 calories Almonds VS Boiled White Sweet Corn

Weight per 300 calories

• Almonds: 51.8g
• Boiled White Sweet Corn: 309g

Almonds have 6 times more energy per 100g than Boiled White Sweet Corn. It has very high energy density when compared to other foods. Boiled and Drained White Sweet Corn having average energy density.

Discover which food has more nutrients per 300 calories - Almonds or Boiled White Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	Almonds	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	3.48% 0.056g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	51.6% 67g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	33% 24g	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	0.079% 0.057g	4.35% 3.15g	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	% 0.088g	% 2.16g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 18.6g	g per day for Men 19-50 years
Fiber	17% 6.48g	22% 8.35g	38g per day for Men 19-50 years
Protein	19.6% 11g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	32.2% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	15.5% 62μg	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	21.3% 19mg	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	88.5% 13.3mg	1.86% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.03% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	14% 139mg	0.62% 6.2mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	19.6% 0.18mg	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	24% 1.92mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	28.8% 0.66mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	40.6% 285mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	23% 779mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	4.5% 2.47μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.62% 9.28mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	6.1% 225g	3700g per day for Men 19-50 years

Almonds VS Boiled White Sweet Corn Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almonds or Boiled White Sweet Corn?

Lets compare vitamin content per 300 calories of Almonds vs Boiled White Sweet Corn:

• 300 calories of Almonds have 3.6 times more Vitamin B2 and 47.7 times more Vitamin E than Boiled White Sweet Corn.
• While 300 kcal of Boiled and Drained White Sweet Corn contain 2.6 times more Vitamin B1, 2.7 times more Vitamin B3, 9.5 times more Vitamin B5, 5.5 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Almonds.
• 300 calories of Almonds have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Boiled White Sweet Corn have insufficient amounts of Vitamin E
• Both Almonds as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Almonds vs Boiled White Sweet Corn:

• 300 calories of Almonds have 22.5 times more Calcium, 3 times more Copper, 1.5 times more Magnesium and 1.7 times more Manganese than Boiled White Sweet Corn.
• While 300 kcal of Boiled and Drained White Sweet Corn contain 2.1 times more Potassium and 98.6 times more Water than Almonds.
• Both Almonds and Boiled White Sweet Corn contain similar levels of Iron, Phosphorus and Zinc per 300 calories.
• 300 calories of Boiled White Sweet Corn lack sufficient amounts of Calcium
• Both Almonds as well as Boiled and Drained White Sweet Corn lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almonds have 5.9 times more Fat, 3.2 times more Saturated Fat and 3.5 times more Omega 6 than Boiled White Sweet Corn.
• While 300 kcal of Boiled and Drained White Sweet Corn contain 6 times more Carbohydrate, 10.6 times more Sugars and 1.3 times more Fiber than Almonds.
• Both Almonds and Boiled White Sweet Corn offer comparable quantities of Energy and Protein per 300 calories.
• Both Almonds as well as Boiled and Drained White Sweet Corn provide inadequate amounts of Omega 3 in 300 calories.