Comparing Nutrients in 500 calories Cornmeal VS Almonds

Weight per 500 calories

• Cornmeal: 138g
• Almonds: 86.4g

Almonds have 1.6 times more energy per unit of mass than Whole-grain Yellow Cornmeal, which is very high in comparison to other foods. Cornmeal having high energy density.

Which food has more nutrients per 500 calories - Cornmeal or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Cornmeal	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	4.23% 0.068g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	81.7% 106g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	NA	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	26.5% 10g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	20% 11.2g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	Almonds	Recommended Dietary Allowance
Vitamin A	1.7% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	8.63% 34.5μg	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	0% 0mg	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	3.87% 0.58mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal	Almonds	Recommended Dietary Allowance
Calcium	0.83% 8.3mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	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	59.6% 4.77mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	41.8% 175mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	47.6% 333mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	11.7% 396mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	3.22% 48.3mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cornmeal vs Almonds:

• Whole-grain Yellow Cornmeal has 3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B6 than Almonds.
• While Almonds contain 3.5 times more Vitamin B2 and 38.2 times more Vitamin E than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Whole-grain Yellow Cornmeal as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cornmeal vs Almonds:

• Whole-grain Yellow Cornmeal has 1.5 times more Iron and 6 times more Selenium than Almonds.
• While Almonds contain 28 times more Calcium, 3.3 times more Copper, 1.3 times more Magnesium, 2.7 times more Manganese and 1.6 times more Potassium than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Almonds have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-grain Yellow Cornmeal has 5.7 times more Carbohydrate than Almonds.
• While Almonds contain 8.7 times more Fat, 4.7 times more Saturated Fat, 4.8 times more Omega 6, 4.2 times more Sugars and 1.6 times more Protein than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Whole-grain Yellow Cornmeal as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.