Comparing Nutrients in 300 calories Blanched Almonds VS Canned Corn, Sweet, White, Cream Style, Regular Pack

Weight per 300 calories

• Blanched Almonds: 50.8g
• Canned Corn, Sweet, White, Cream Style, Regular Pack: 405g

Blanched Almonds have 8 times more energy per 100g than Canned Corn, Sweet, White, Cream Style, Regular Pack. It has very high energy density when compared to other foods. Canned Corn, Sweet, White, Cream Style, Regular Pack having average energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Canned Corn, Sweet, White, Cream Style, Regular Pack?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%

Macro Nutrients

	Blanched Almonds	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	34% 24.7g	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	0% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	13% 4.86g	38g per day for Men 19-50 years
Protein	19.4% 11g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	8.45% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	19.6% 0.26mg	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	6.23% 25μg	45.6% 182μg	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	20.7% 18.6mg	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	80.5% 12mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	12% 120mg	1.62% 16.2mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	9.9% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.84% 114μg	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	21% 1.67mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	12% 0.28mg	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	35% 245mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	2.95% 1.62μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	70.5% 1058mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	8.57% 317g	3700g per day for Men 19-50 years

Blanched Almonds VS Canned Corn, Sweet, White, Cream Style, Regular Pack Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Canned Corn, Sweet, White, Cream Style, Regular Pack?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 300 calories of Blanched Almonds have 1.7 times more Vitamin B2 and 42.6 times more Vitamin E than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 300 kcal of Canned Corn, Sweet, White, Cream Style, Regular Pack contain 2.2 times more Vitamin B3, 4.6 times more Vitamin B5, 4.4 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Canned Corn, Sweet, White, Cream Style, Regular Pack provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 300 calories of Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 300 calories of Blanched Almonds have 7.4 times more Calcium, 5.9 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 3.4 times more Manganese and 1.5 times more Phosphorus than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 300 kcal of Canned Corn, Sweet, White, Cream Style, Regular Pack contain 1.4 times more Potassium, 109.5 times more Sodium, 1.5 times more Zinc and 138.3 times more Water than Blanched Almonds.
• 300 calories of Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Calcium
• Both Blanched Almonds as well as Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 15.7 times more Fat, 7.6 times more Saturated Fat, 8 times more Omega 6 and 1.5 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 300 kcal of Canned Corn, Sweet, White, Cream Style, Regular Pack contain 8 times more Carbohydrate and 10.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Canned Corn, Sweet, White, Cream Style, Regular Pack offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 3 in 300 calories.