Comparing Nutrients in 500 calories Almonds VS Boiled Frozen sweet yellow Corn kernels

Weight per 500 calories

• Almonds: 86.4g
• Boiled Frozen sweet yellow Corn kernels: 617g

Almonds have 7.1 times more energy per 100g than Boiled Frozen sweet yellow Corn kernels. It has very high energy density when compared to other foods. Boiled Frozen sweet yellow Corn kernels, drained having average energy density.

Which food has more nutrients per 500 calories - Almonds or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Almonds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	4.26% 4.14g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	92% 119g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	26% 19g	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	0.13% 0.095g	3.9% 2.84g	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	% 0.15g	% 2.96g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 12g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	39% 15g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.86% 61.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	54% 216μg	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	24% 21.6mg	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	148% 22mg	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.54% 1.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	23.2% 232mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	33% 0.3mg	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% 3.2mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	41.6% 0.96mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	7.86% 4.32μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.41% 6.17mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	13% 475g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Boiled Frozen sweet yellow Corn kernels:

• Almonds have 2.6 times more Vitamin B2 and 51.2 times more Vitamin E than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain more Vitamin A, 2.6 times more Vitamin B3, 2.3 times more Vitamin B5, 5.2 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin B1 per 500 kcal.
• Both Almonds as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Boiled Frozen sweet yellow Corn kernels:

• Almonds have 12.5 times more Calcium, 3 times more Copper, 1.3 times more Magnesium and 2 times more Manganese than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 2.3 times more Potassium, 1.4 times more Zinc and 124.9 times more Water than Almonds.
• Both Almonds and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Iron, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 10.4 times more Fat, 5.2 times more Saturated Fat and 5.6 times more Omega 6 than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 6.4 times more Carbohydrate, 5 times more Sugars and 1.4 times more Fiber than Almonds.
• Both Almonds and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Energy and Protein per 500 kcal.
• Both Almonds as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.