Comparing Nutrients in 500 calories Enriched yellow Corn flour masaVS Blanched Almonds

Weight per 500 calories

Enriched yellow Corn flour masa

138g

Blanched Almonds

84.7g

Blanched Almonds have 1.6 times more energy per unit of mass than Enriched yellow Corn flour masa, which is very high in comparison to other foods. Enriched yellow Corn flour masa having high energy density.

Which food has more nutrients per 500 calories - Enriched yellow Corn flour masa or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Enriched yellow Corn flour masa

82%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Enriched yellow Corn flour masavs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.24%5.1g

Fat

46%44.5g

5.1 gvs44.5 g

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

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2.3%0.73g

Saturated Fat

10.5%3.35g

0.73 gvs3.35 g

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

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4.48%0.072g

Omega 3

0.21%0.003g

0.072 gvs0.003 g

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

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13.5%2.3g

Omega 6

61.6%10.5g

2.3 gvs10.5 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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81%105g

Carbohydrate

12%16g

105 gvs16 g

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

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Sugars

5.4%3.92g

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

NA gvs3.92 g

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

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Fructose

0%0g

≤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]

NA gvs0 g

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

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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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23%8.8g

Fiber

22%8.4g

8.8 gvs8.4 g

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

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21%11.7g

Protein

32.4%18g

11.7 gvs18 g

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

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Vitamins

Enriched yellow Corn flour masavs Blanched Almonds

1.7%15μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

15 μgvs0 μg

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

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169%2.03mg

Vitamin B1

13.5%0.16mg

Thiamine

2.03 mgvs0.16 mg

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

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85.3%1.1mg

Vitamin B2

46.3%0.6mg

Riboflavin

1.1 mgvs0.6 mg

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

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85.5%13.7mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

13.7 mgvs2.97 mg

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

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5.3%0.26mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

0.26 mgvs0.27 mg

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

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50.3%0.65mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.65 mgvs0.097 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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55.8%223μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

223 μgvs41.5 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

0%0mg

Ascorbic acid

0 mgvs0 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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Vitamin E

134%20mg

Tocopherols and Tocotrienols

NA mgvs20 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Enriched yellow Corn flour masavs Blanched Almonds

19%190mg

Calcium

20%200mg

190 mgvs200 mg

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

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32%0.29mg

Copper

97%0.87mg

0.29 mgvs0.87 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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146%11.7mg

Iron

34.7%2.78mg

11.7 mgvs2.78 mg

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

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30.5%128mg

Magnesium

54%227mg

128 mgvs227 mg

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

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22.5%0.52mg

Manganese

67.6%1.56mg

0.52 mgvs1.56 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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45.5%318mg

Phosphorus

58.2%408mg

318 mgvs408 mg

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

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10.6%361mg

Potassium

16.4%558mg

361 mgvs558 mg

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

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26.3%14.5μg

Selenium

4.93%2.7μg

14.5 μgvs2.7 μg

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

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0.46%6.9mg

Sodium

1.07%16mg

6.9 mgvs16 mg

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

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22.5%2.48mg

Zinc

23%2.5mg

2.48 mgvs2.5 mg

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

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0.36%13.5g

Water

0.1%3.82g

13.5 gvs3.82 g

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

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Lets compare vitamin content per 500 calories of Enriched yellow Corn flour masa vs Blanched Almonds:

Enriched yellow Corn flour masa has 12.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.6 times more Vitamin B3, 6.7 times more Vitamin B6 and 5.4 times more Vitamin B9 than Blanched Almonds.
Both Enriched yellow Corn flour masa and Blanched Almonds have similar amounts of Vitamin B5 per 500 kcal.
Both Enriched yellow Corn flour masa as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Enriched yellow Corn flour masa vs Blanched Almonds:

Enriched yellow Corn flour masa has 4.2 times more Iron and 5.3 times more Selenium than Blanched Almonds.
While Blanched Almonds contain 3 times more Copper, 1.8 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Potassium than Enriched yellow Corn flour masa.
Both Enriched yellow Corn flour masa and Blanched Almonds have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Enriched yellow Corn flour masa has 6.7 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 8.8 times more Fat, 4.6 times more Saturated Fat, 4.6 times more Omega 6 and 1.6 times more Protein than Enriched yellow Corn flour masa.
Both Enriched yellow Corn flour masa and Blanched Almonds have similar amounts of Energy and Fiber per 500 kcal.
Both Enriched yellow Corn flour masa as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Enriched yellow Corn flour masaVS White CornmealBlanched AlmondsVS White CornmealEnriched yellow Corn flour masaVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Enriched yellow Corn flour masaVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched yellow Corn flour masa or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: