Comparing Nutrients in 300 calories AlmondsVS Boiled Frozen sweet yellow Corn kernels

Weight per 300 calories

Almonds

51.8g

Boiled Frozen sweet yellow Corn kernels

370g

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 300 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%

83%

300 kcal ▼

Macro Nutrients

Almondsvs Boiled Frozen sweet yellow Corn kernels

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.7%26g

Fat

2.56%2.5g

26 gvs2.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g

Saturated Fat

1.2%0.38g

1.97 gvs0.38 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g

Omega 3

2.1%0.033g

0.002 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g

Omega 6

6.73%1.14g

6.4 gvs1.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g

Carbohydrate

55%71.5g

11 gvs71.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g

Sugars

15.7%11.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.25 gvs11.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g

Fructose

2.35%1.7g

≤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]

0.057 gvs1.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g

Glucose

%1.78g

0.088 gvs1.78 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g

Sucrose

%7.26g

2.05 gvs7.26 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.48g

Fiber

23.4%8.9g

6.48 gvs8.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g

Protein

17%9.44g

11 gvs9.44 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Boiled Frozen sweet yellow Corn kernels

0%0μg

Vitamin A

4.1%37μg

RAE, retinol activity equivalents

0 μgvs37 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg

Vitamin B1

9.26%0.11mg

Thiamine

0.11 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg

Vitamin B2

17.7%0.23mg

Riboflavin

0.59 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

30.3%4.86mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs4.86 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg

Vitamin B5

11%0.56mg

Pantothenic acid

0.24 mgvs0.56 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg

Vitamin B6

28.2%0.37mg

Pyridoxine

0.071 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg

Vitamin B9

32.4%130μg

Folates and Folic Acid

22.8 μgvs130 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

14.4%13mg

Ascorbic acid

0 mgvs13 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg

Vitamin E

1.73%0.26mg

Tocopherols and Tocotrienols

13.3 mgvs0.26 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.93%1.1μg

Phytomenadione or phylloquinone

0 μgvs1.1 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Boiled Frozen sweet yellow Corn kernels

14%139mg

Calcium

1.1%11mg

139 mgvs11 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg

Copper

19.8%0.18mg

0.53 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.92mg

Iron

21.8%1.74mg

1.92 mgvs1.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg

Magnesium

24.7%104mg

140 mgvs104 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

25%0.57mg

1.13 mgvs0.57 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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52%23.5μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

23.5 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.6%249mg

Phosphorus

41.8%293mg

249 mgvs293 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg

Potassium

25.4%863mg

380 mgvs863 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg

Selenium

4.7%2.6μg

2.12 μgvs2.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.52mg

Sodium

0.25%3.7mg

0.52 mgvs3.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg

Zinc

21.2%2.33mg

1.6 mgvs2.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g

Water

7.7%285g

2.3 gvs285 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsBoiled Frozen sweet yellow Corn kernelsVS Blanched AlmondsAlmondsVS Corn, sweet, yellow, frozen, kernels on cob, unpreparedBoiled Frozen sweet yellow Corn kernelsVS Corn, sweet, yellow, frozen, kernels on cob, unprepared

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Boiled Frozen sweet yellow Corn kernels

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: