Comparing Nutrients in 500 calories Oil Roasted Almonds VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob: 532g

Oil Roasted Almonds have 6.5 times more energy per 100g than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob. It has very high energy density when compared to other foods. Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob having average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Oil Roasted Almonds	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	4.06% 3.94g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	10.6% 1.8g	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	91% 119g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	26.3% 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% 0g	3.9% 2.8g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 12g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	39% 15g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.1% 64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	50.4% 8.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	92% 1.2mg	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	41.2% 165μg	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	28.4% 25.5mg	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	2.84% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Calcium	24% 240mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	27% 0.24mg	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	40.6% 3.24mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	33% 0.76mg	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	57% 399mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	39.3% 1335mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	6.77% 3.72μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	30.5% 3.35mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	10.5% 389g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• 500 calories of Oil Roasted Almonds have 1.8 times more Vitamin B2 and 50.3 times more Vitamin E than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 500 kcal of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 12.2 times more Vitamin B1, 2.7 times more Vitamin B3, 7 times more Vitamin B5, 12.3 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• 500 calories of Oil Roasted Almonds have 15 times more Calcium, 3.2 times more Copper, 1.5 times more Magnesium and 2.7 times more Manganese than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 500 kcal of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 2.3 times more Potassium, 1.3 times more Zinc and 168.8 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium
• Both Oil Roasted Almonds as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 11.5 times more Fat, 5.7 times more Saturated Fat and 6.2 times more Omega 6 than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 500 kcal of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 8.2 times more Carbohydrate, 5.1 times more Sugars and 1.7 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob offer comparable quantities of Energy and Protein per 500 calories.
• Both Oil Roasted Almonds as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob provide inadequate amounts of Omega 3 in 500 calories.