Comparing Nutrients in 300 calories Oil Roasted Almonds VS Boiled Frozen sweet yellow Corn kernels

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Boiled Frozen sweet yellow Corn kernels: 370g

Oil Roasted Almonds have 7.5 times more energy per 100g than Boiled Frozen sweet yellow Corn kernels. It has very high energy density when compared to other foods. Boiled Frozen sweet yellow Corn kernels, drained having average energy density.

Which food has more nutrients per 300 calories - Oil Roasted Almonds or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Oil Roasted Almonds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	6.73% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	55% 71.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	15.7% 11.4g	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	2.35% 1.7g	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	% 0.02g	% 1.78g	g per day for Men 19-50 years
Sucrose	% 2.16g	% 7.26g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	17% 9.44g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	30.3% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	28.2% 0.37mg	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	3.34% 13.3μg	32.4% 130μg	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	14.4% 13mg	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	85.6% 13mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	14.4% 144mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	19.8% 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	22.7% 1.8mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	25% 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	33% 230mg	41.8% 293mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.25% 3.7mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	7.7% 285g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Boiled Frozen sweet yellow Corn kernels:

• Oil Roasted Almonds have 1.7 times more Vitamin B2 and 49.5 times more Vitamin E than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain more Vitamin A, 2.4 times more Vitamin B1, 2.7 times more Vitamin B3, 4.9 times more Vitamin B5, 6.3 times more Vitamin B6, 9.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Boiled Frozen sweet yellow Corn kernels:

• Oil Roasted Almonds have 12.9 times more Calcium, 2.7 times more Copper, 1.3 times more Magnesium and 2.1 times more Manganese than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium, 1.5 times more Zinc and 206.2 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Almonds have 11 times more Fat, 5.5 times more Saturated Fat and 5.8 times more Omega 6 than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 8.2 times more Carbohydrate, 5.1 times more Sugars and 1.7 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Energy and Protein per 300 kcal.
• Both Oil Roasted Almonds as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.