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

Weight per 300 calories

• Almonds: 51.8g
• Cornmeal, white, self-rising, bolted, plain, enriched: 89.8g

Almonds have 1.7 times more energy per 100g than Cornmeal, white, self-rising, bolted, plain, enriched. It has very high energy density when compared to other foods. Cornmeal, white, self-rising, bolted, plain, enriched having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Almonds	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.15% 3.05g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.64% 0.042g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	7.94% 1.35g	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	48.6% 63g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	NA	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	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	16% 6g	38g per day for Men 19-50 years
Protein	19.6% 11g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cornmeal, white, self-rising, bolted, plain, enriched	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	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	7.63% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	37.3% 0.49mg	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	52.3% 209μg	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	88.5% 13.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	14% 139mg	32.4% 324mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	15% 0.13mg	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	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	18.4% 77.2mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	NA	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	16.3% 1.8mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.31% 11.3g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Almonds have 1.6 times more Vitamin B2 than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 5.6 times more Vitamin B1, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 6.8 times more Vitamin B6 and 9.2 times more Vitamin B9 than Almonds.
• 300 calories of Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Almonds as well as Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Almonds have 4 times more Copper, 1.8 times more Magnesium and 1.7 times more Potassium than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 2.3 times more Calcium, 2.7 times more Iron, 2.9 times more Phosphorus and 2161.7 times more Sodium than Almonds.
• Both Almonds and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almonds have 8.5 times more Fat, 4.6 times more Saturated Fat, 4.7 times more Omega 6 and 1.5 times more Protein than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 5.7 times more Carbohydrate than Almonds.
• Both Almonds and Cornmeal, white, self-rising, bolted, plain, enriched offer comparable quantities of Energy and Fiber per 300 calories.
• Both Almonds as well as Cornmeal, white, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3 in 300 calories.