Comparing Nutrients in 500 calories Yellow Sweet Corn VS Almond paste

Weight per 500 calories

• Yellow Sweet Corn: 581g
• Almond paste: 109g

Almond paste has 5.3 times more energy per unit of mass than Raw Yellow Sweet Corn, which is very high in comparison to other foods. Yellow Sweet Corn having average energy density.

Discover which food has more nutrients per 500 calories - Yellow Sweet Corn or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	Yellow Sweet Corn	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	40% 52g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	54.6% 39.6g	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	15.6% 11.3g	NA	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 5.17g	NA	g per day for Men 19-50 years
Fiber	30.6% 11.6g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	34% 19g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Almond paste	Recommended Dietary Allowance
Vitamin A	5.8% 52.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.3% 10.3mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.6% 0.54mg	3.02% 0.039mg	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	61% 244μg	20% 79.7μg	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	44% 39.5mg	0.12% 0.11mg	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	2.7% 0.41mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.74μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Almond paste	Recommended Dietary Allowance
Calcium	1.16% 11.6mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	55% 0.5mg	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	37.8% 3.02mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	51.2% 215mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	40.6% 0.93mg	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	74% 517mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	5.8% 87.2mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	12% 442g	0.42% 15.4g	3700g per day for Men 19-50 years

Yellow Sweet Corn VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yellow Sweet Corn or Almond paste?

Lets compare vitamin content per 500 calories of Yellow Sweet Corn vs Almond paste:

• 500 calories of Yellow Sweet Corn have 10.1 times more Vitamin B1, 6.6 times more Vitamin B3, 33.8 times more Vitamin B5, 13.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 362.1 times more Vitamin C than Almond paste.
• While 500 kcal of Almond paste contain 1.4 times more Vitamin B2 and 36.3 times more Vitamin E than Raw Yellow Sweet Corn.
• 500 calories of Yellow Sweet Corn have insufficient amounts of Vitamin E
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Yellow Sweet Corn as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Yellow Sweet Corn vs Almond paste:

• 500 calories of Yellow Sweet Corn have 1.7 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 4.6 times more Potassium, 1.7 times more Zinc and 28.8 times more Water than Almond paste.
• While 500 kcal of Almond paste contain 16.1 times more Calcium and 1.6 times more Copper than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Almond paste contain similar levels of Manganese per 500 calories.
• 500 calories of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Raw Yellow Sweet Corn as well as Almond paste lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yellow Sweet Corn have 2.1 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Almond paste.
• While 500 kcal of Almond paste contain 3.9 times more Fat, 2.7 times more Omega 3 and 2.2 times more Omega 6 than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Almond paste offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Yellow Sweet Corn provide inadequate amounts of Omega 3