Comparing Nutrients in 500 calories Boiled Yellow Sweet Corn VS Almonds

Weight per 500 calories

• Boiled Yellow Sweet Corn: 521g
• Almonds: 86.4g

Almonds have 6 times more energy per unit of mass than Boiled and Drained Yellow Sweet Corn, which is very high in comparison to other foods. Boiled Yellow Sweet Corn having average energy density.

Which food has more nutrients per 500 calories - Boiled Yellow Sweet Corn or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Yellow Sweet Corn	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	5.2% 3.76g	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	5.68% 4.1g	0.13% 0.095g	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	% 4.38g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 14.3g	% 3.4g	g per day for Men 19-50 years
Fiber	33% 12.5g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Almonds	Recommended Dietary Allowance
Vitamin A	7.52% 67.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.8% 8.77mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.5% 4.13mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.7% 0.72mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	9.5% 38μg	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	32% 28.6mg	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	3.13% 0.47mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Almonds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	99% 0.89mg	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	29.3% 2.34mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.3% 401mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.04μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.2mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	10.3% 382g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Yellow Sweet Corn vs Almonds:

• Boiled and Drained Yellow Sweet Corn has more Vitamin A, 2.7 times more Vitamin B1, 2.8 times more Vitamin B3, 10.1 times more Vitamin B5, 6.1 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 3.3 times more Vitamin B2 and 47.2 times more Vitamin E than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn as well as Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Boiled Yellow Sweet Corn vs Almonds:

• Boiled and Drained Yellow Sweet Corn has 1.8 times more Potassium and 100.4 times more Water than Almonds.
• While Almonds contain 14.9 times more Calcium, 3.5 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese and 3.4 times more Selenium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Almonds have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Yellow Sweet Corn has 36.2 times more Omega 3, 5.9 times more Carbohydrate, 6.3 times more Sugars and 43.3 times more Fructose than Almonds.
• While Almonds contain 5.5 times more Fat, 3.2 times more Saturated Fat and 3.5 times more Omega 6 than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Almonds have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Yellow Sweet Corn as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.