Comparing Nutrients in 500 calories Boiled White Sweet Corn with Salt VS Roasted Almonds

Weight per 500 calories

• Boiled White Sweet Corn with Salt: 516g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 6.2 times more energy per unit of mass than Boiled and Drained White Sweet Corn with Salt, which is very high in comparison to other foods. Boiled White Sweet Corn with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Boiled White Sweet Corn with Salt or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn with Salt	12%	11%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled White Sweet Corn with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	3.17% 1g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	55% 40g	5.6% 4.06g	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	7.25% 5.26g	0.012% 0.008g	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	% 3.6g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 31g	% 3.97g	g per day for Men 19-50 years
Fiber	36.6% 14g	24% 9.1g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.7% 0.46mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	8.75% 0.11mg	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	25.8% 103μg	11.5% 46μg	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	35.5% 32mg	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	3.1% 0.46mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.06μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	102% 0.92mg	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	35.4% 2.84mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	81% 1.87mg	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	67.7% 474mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	38.2% 1299mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	7.5% 4.12μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	87% 1304mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.8mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	10% 375g	0.054% 2g	3700g per day for Men 19-50 years

Boiled White Sweet Corn With Salt VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Sweet Corn with Salt or Roasted Almonds?

Lets compare vitamin content per 500 calories of Boiled White Sweet Corn with Salt vs Roasted Almonds:

• 500 calories of Boiled White Sweet Corn with Salt have 7.2 times more Vitamin B1, 2.8 times more Vitamin B3, 14.4 times more Vitamin B5, 5.8 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 3.7 times more Vitamin B2 and 43.1 times more Vitamin E than Boiled and Drained White Sweet Corn with Salt.
• 500 calories of Boiled White Sweet Corn with Salt have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled and Drained White Sweet Corn with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled White Sweet Corn with Salt vs Roasted Almonds:

• 500 calories of Boiled White Sweet Corn with Salt have 1.2 times more Phosphorus, 2.2 times more Potassium, 519.9 times more Sodium and 186.3 times more Water than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 21.7 times more Calcium, 3.1 times more Copper, 1.5 times more Magnesium and 1.7 times more Manganese than Boiled and Drained White Sweet Corn with Salt.
• Both Boiled White Sweet Corn with Salt and Roasted Almonds contain similar levels of Iron and Zinc per 500 calories.
• 500 calories of Boiled White Sweet Corn with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained White Sweet Corn with Salt as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Sweet Corn with Salt have 6.4 times more Carbohydrate, 9.8 times more Sugars and 1.5 times more Fiber than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 6 times more Fat, 3.4 times more Saturated Fat and 3.6 times more Omega 6 than Boiled and Drained White Sweet Corn with Salt.
• Both Boiled White Sweet Corn with Salt and Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• Both Boiled and Drained White Sweet Corn with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.