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

Weight per 500 calories

• Corn, sweet, yellow, frozen, kernels on cob, unprepared: 510g
• Almonds: 86.4g

Almonds have 5.9 times more energy per unit of mass than Corn, sweet, yellow, frozen, kernels on cob, unprepared, which is very high in comparison to other foods. Corn, sweet, yellow, frozen, kernels on cob, unprepared having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.98g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	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	92% 120g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	3.94% 2.86g	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	% 3g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 12.3g	% 3.4g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	30% 16.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Almonds	Recommended Dietary Allowance
Vitamin A	6.8% 61.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.58mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	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% 204μg	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	41% 36.7mg	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	3.06% 0.46mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.04μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Almonds	Recommended Dietary Allowance
Calcium	2.04% 20.4mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	29% 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	43.4% 3.47mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	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	63.4% 444mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	9.9% 366g	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 on cob, unprepared vs Almonds:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have more Vitamin A, 3 times more Vitamin B1, 2.7 times more Vitamin B3, 3.7 times more Vitamin B5, 7.7 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.2 times more Vitamin B2 and 48.2 times more Vitamin E than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on 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 on cob, unprepared vs Almonds:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 2.4 times more Potassium, 1.3 times more Zinc and 96.2 times more Water than Almonds.
• While Almonds contain 11.4 times more Calcium, 3.4 times more Copper, 1.4 times more Magnesium and 2.3 times more Manganese than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Almonds have similar amounts of Iron, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 6.4 times more Carbohydrate, 5.1 times more Sugars and 1.3 times more Fiber than Almonds.
• While Almonds contain 10.8 times more Fat, 5.4 times more Saturated Fat and 5.9 times more Omega 6 than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.