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

Weight per 500 calories

• Brazilnuts: 76g
• Boiled Frozen sweet yellow Corn kernels: 617g

Brazilnuts have 8.1 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.

Discover which food has more nutrients per 500 calories - Brazilnuts or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Brazilnuts	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	52.5% 51g	4.26% 4.14g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	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	6.85% 8.9g	92% 119g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	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% 0g	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	% 0g	% 2.96g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 12g	g per day for Men 19-50 years
Fiber	15% 5.7g	39% 15g	38g per day for Men 19-50 years
Protein	19.4% 11g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	39% 0.47mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	47% 0.61mg	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	4.17% 16.7μg	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	0.59% 0.53mg	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	28.6% 4.3mg	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

	Brazilnuts	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	12% 121mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	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	23% 1.84mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	41.6% 0.96mg	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	78.6% 550mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	7.86% 4.32μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	0.41% 6.17mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	13% 475g	3700g per day for Men 19-50 years

Brazilnuts VS Boiled Frozen Sweet Yellow Corn Kernels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Boiled Frozen sweet yellow Corn kernels?

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

• 500 calories of Brazilnuts have 2.5 times more Vitamin B1 and 9.9 times more Vitamin E than Boiled Frozen sweet yellow Corn kernels.
• While 500 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 14.4 times more Vitamin B2, 36.2 times more Vitamin B3, 6.7 times more Vitamin B5, 8 times more Vitamin B6, 12.9 times more Vitamin B9 and 40.7 times more Vitamin C than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Brazilnuts have 6.6 times more Calcium, 4.5 times more Copper, 1.7 times more Magnesium and 336.6 times more Selenium than Boiled Frozen sweet yellow Corn kernels.
• While 500 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 1.6 times more Iron, 2.9 times more Potassium, 1.3 times more Zinc and 183.2 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Boiled Frozen sweet yellow Corn kernels contain similar levels of Manganese and Phosphorus per 500 calories.
• 500 calories of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 12.3 times more Fat, 19.3 times more Saturated Fat and 9.7 times more Omega 6 than Boiled Frozen sweet yellow Corn kernels.
• While 500 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 13.4 times more Carbohydrate, 10.7 times more Sugars, 2.6 times more Fiber and 1.4 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Dried Brazilnuts as well as Boiled Frozen sweet yellow Corn kernels, drained provide inadequate amounts of Omega 3 in 500 calories.