Comparing Nutrients in 500 calories Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Oil Roasted Almonds

Weight per 500 calories

• Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob: 532g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 6.5 times more energy per unit of mass than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob, which is very high in comparison to other foods. Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	26.3% 19g	5.17% 3.75g	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	3.9% 2.8g	0% 0g	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	% 2.98g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 12g	% 3.6g	g per day for Men 19-50 years
Fiber	39% 15g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	7.48% 0.097mg	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	41.2% 165μg	5.56% 22.2μg	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	28.4% 25.5mg	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	2.84% 0.43mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	87.4% 0.79mg	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	40.6% 3.24mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	88% 2.03mg	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	57% 399mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	39.3% 1335mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.72μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.35mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	10.5% 389g	0.062% 2.3g	3700g per day for Men 19-50 years

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Oil Roasted Almonds:

• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 12.2 times more Vitamin B1, 2.7 times more Vitamin B3, 7 times more Vitamin B5, 12.3 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.8 times more Vitamin B2 and 50.3 times more Vitamin E than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Oil 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 Sweet Corn, Yellow, Frozen, Kernels On Cob vs Oil Roasted Almonds:

• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 2.3 times more Potassium, 1.3 times more Zinc and 168.8 times more Water than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 15 times more Calcium, 3.2 times more Copper, 1.5 times more Magnesium and 2.7 times more Manganese than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Oil Roasted Almonds contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 8.2 times more Carbohydrate, 5.1 times more Sugars and 1.7 times more Fiber than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 11.5 times more Fat, 5.7 times more Saturated Fat and 6.2 times more Omega 6 than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Oil Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.