Comparing Nutrients in 300 calories Blanched Almonds VS Yellow Sweet Corn

Weight per 300 calories

• Blanched Almonds: 50.8g
• Yellow Sweet Corn: 349g

Blanched Almonds have 6.9 times more energy per 100g than Yellow Sweet Corn. It has very high energy density when compared to other foods. Raw Yellow Sweet Corn having average energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Yellow Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Blanched Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.05% 0.049g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	9.7% 1.65g	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	50% 65.2g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	30% 22g	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	9.33% 6.77g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 3.1g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	18.4% 6.98g	38g per day for Men 19-50 years
Protein	19.4% 11g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.5% 31.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	25% 0.32mg	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	36.6% 147μg	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	26.4% 23.7mg	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	1.63% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.87% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	12% 120mg	0.7% 6.98mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	21% 0.19mg	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	21% 1.67mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	24.7% 0.57mg	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	44.4% 310mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	27.7% 942mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.8% 2.1μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	3.5% 52.3mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	7.17% 265g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Yellow Sweet Corn:

• Blanched Almonds have 1.9 times more Vitamin B2 and 49.5 times more Vitamin E than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains more Vitamin A, 5.6 times more Vitamin B1, 3.5 times more Vitamin B3, 15.7 times more Vitamin B5, 5.5 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Yellow Sweet Corn:

• Blanched Almonds have 17.2 times more Calcium, 2.8 times more Copper and 1.6 times more Manganese than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.3 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium, 5.4 times more Sodium and 115.7 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Yellow Sweet Corn have similar amounts of Iron, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 5.7 times more Fat, 1.8 times more Saturated Fat and 3.8 times more Omega 6 than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 24 times more Omega 3, 6.9 times more Carbohydrate, 9.3 times more Sugars, more Fructose and 1.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Yellow Sweet Corn have similar amounts of Energy and Protein per 300 kcal.
• Both Blanched Almonds as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.