Comparing Nutrients in 500 calories Microwaved Yellow Corn, Whole Kernel, Frozen VS Roasted Almonds

Weight per 500 calories

• Microwaved Yellow Corn, Whole Kernel, Frozen: 443g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 5.3 times more energy per unit of mass than Microwaved Yellow Corn, Whole Kernel, Frozen, which is very high in comparison to other foods. Microwaved Yellow Corn, Whole Kernel, Frozen having average energy density.

Discover which food has more nutrients per 500 calories - Microwaved Yellow Corn, Whole Kernel, Frozen or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.48% 6.3g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	3.87% 0.062g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	20.5% 15g	5.6% 4.06g	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	1.6% 1.15g	0.012% 0.008g	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	% 1.9g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 12g	% 3.97g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	24% 9.1g	38g per day for Men 19-50 years
Protein	28.6% 16g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.9% 53μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.16mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	8.75% 0.11mg	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	42% 168μg	11.5% 46μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.95% 0.44mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	102% 0.92mg	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	21.6% 1.73mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	81% 1.87mg	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	60% 420mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	36% 1221mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	1.18% 17.7mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.35mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	8.18% 303g	0.054% 2g	3700g per day for Men 19-50 years

Microwaved Yellow Corn, Whole Kernel, Frozen VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Microwaved Yellow Corn, Whole Kernel, Frozen or Roasted Almonds?

Lets compare vitamin content per 500 calories of Microwaved Yellow Corn, Whole Kernel, Frozen vs Roasted Almonds:

• 500 calories of Microwaved Yellow Corn, Whole Kernel, Frozen have 5.7 times more Vitamin B1, 3 times more Vitamin B3, 10.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 4.5 times more Vitamin B2 and 45.2 times more Vitamin E than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 500 calories of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Microwaved Yellow Corn, Whole Kernel, Frozen vs Roasted Almonds:

• 500 calories of Microwaved Yellow Corn, Whole Kernel, Frozen have 2 times more Potassium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 10.1 times more Calcium, 3.8 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium and 3.3 times more Manganese than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Roasted Almonds contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Microwaved Yellow Corn, Whole Kernel, Frozen have 6.5 times more Carbohydrate, 3.7 times more Sugars and 1.3 times more Fiber than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 7 times more Fat, 5.2 times more Saturated Fat and 5.4 times more Omega 6 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.