Comparing Nutrients in 500 calories Oil Roasted Almonds VS White Corn Flour Masa, enriched

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• White Corn Flour Masa, enriched: 138g

Oil Roasted Almonds have 1.7 times more energy per 100g than White Corn Flour Masa, enriched. It has very high energy density when compared to other foods. White Corn Flour Masa, enriched having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or White Corn Flour Masa, enriched?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Oil Roasted Almonds	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.48% 0.072g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	81% 105g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	3.06% 2.2g	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% 0g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	23% 8.8g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	85.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	85.5% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	5.3% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	50.3% 0.65mg	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	5.56% 22.2μg	55.8% 223μg	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	143% 21.4mg	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	24% 240mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	32% 0.29mg	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	38% 3.03mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	22.5% 0.52mg	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	55% 384mg	45.5% 318mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	0.46% 6.9mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	22.5% 2.48mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.36% 13.5g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS White Corn Flour Masa, Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or White Corn Flour Masa, enriched?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs White Corn Flour Masa, enriched:

• 500 calories of Oil Roasted Almonds have 129.4 times more Vitamin E than White Corn Flour Masa, enriched.
• While 500 kcal of White Corn Flour Masa, enriched contain 26.8 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B3, 6.7 times more Vitamin B6 and 10 times more Vitamin B9 than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• 500 calories of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs White Corn Flour Masa, enriched:

• 500 calories of Oil Roasted Almonds have 1.3 times more Calcium, 2.7 times more Copper, 1.8 times more Magnesium, 3.9 times more Manganese, 1.2 times more Phosphorus and 1.6 times more Potassium than White Corn Flour Masa, enriched.
• While 500 kcal of White Corn Flour Masa, enriched contain 3.9 times more Iron and 4.3 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and White Corn Flour Masa, enriched contain similar levels of Zinc per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 8.9 times more Fat, 4.7 times more Saturated Fat, 4.8 times more Omega 6 and 1.5 times more Protein than White Corn Flour Masa, enriched.
• While 500 kcal of White Corn Flour Masa, enriched contain 7.2 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and White Corn Flour Masa, enriched offer comparable quantities of Energy and Fiber per 500 calories.
• Both Oil Roasted Almonds as well as White Corn Flour Masa, enriched provide inadequate amounts of Omega 3 in 500 calories.