Comparing Nutrients in 500 calories Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Almonds

Weight per 500 calories

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared: 568g
• Almonds: 86.4g

Almonds have 6.6 times more energy per unit of mass than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared , which is very high in comparison to other foods. Corn, sweet, yellow, frozen, kernels cut off cob, unprepared having average energy density.

Which food has more nutrients per 500 calories - Corn, sweet, yellow, frozen, kernels cut off cob, unprepared or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.57% 4.43g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	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	91% 118g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	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	2.35% 1.7g	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	% 2.16g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 9.38g	% 3.4g	g per day for Men 19-50 years
Fiber	31.4% 12g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	30.6% 17g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Almonds	Recommended Dietary Allowance
Vitamin A	6.3% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.8% 9.9mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	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	51% 205μg	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	40.4% 36.4mg	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	3.03% 0.45mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.42% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Almonds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	2.07% 83μg	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	30% 2.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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% 398mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	7.23% 3.98μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	11.5% 426g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Almonds:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have more Vitamin A, 2.7 times more Vitamin B1, 3.2 times more Vitamin B3, 5 times more Vitamin B5, 8.1 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.5 times more Vitamin B2 and 48.7 times more Vitamin E than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Almonds:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 1.9 times more Potassium and 111.9 times more Water than Almonds.
• While Almonds contain 10.2 times more Calcium, 4.4 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium and 2.7 times more Manganese than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Almonds have similar amounts of Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 6.3 times more Carbohydrate and 3.8 times more Sugars than Almonds.
• While Almonds contain 9.7 times more Fat, 4.9 times more Saturated Fat and 5.3 times more Omega 6 than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Almonds have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.