Comparing Nutrients in 500 calories Cornmeal, white, self-rising, degermed, enrichedVS Almonds

Weight per 500 calories

Cornmeal, white, self-rising, degermed, enriched

141g

Almonds

86.4g

Almonds have 1.6 times more energy per unit of mass than Cornmeal, white, self-rising, degermed, enriched, which is very high in comparison to other foods. Cornmeal, white, self-rising, degermed, enriched having high energy density.

Which food has more nutrients per 500 calories - Cornmeal, white, self-rising, degermed, enriched or Almonds?

Macros Ratio

Protein Fat Carbs

Cornmeal, white, self-rising, degermed, enriched

10%

86%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Cornmeal, white, self-rising, degermed, enrichedvs 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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2.5%2.42g

Fat

44.5%43g

2.42 gvs43 g

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

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1.03%0.33g

Saturated Fat

10.3%3.3g

0.33 gvs3.3 g

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

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1.76%0.028g

Omega 3

0.16%0.003g

0.028 gvs0.003 g

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

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5.96%1g

Omega 6

62.6%10.6g

1 gvs10.6 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

14.3%18.6g

105 gvs18.6 g

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

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Sugars

5.2%3.76g

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

NA gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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26.3%10g

Fiber

28.4%10.8g

10 gvs10.8 g

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

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21%12g

Protein

32.6%18.3g

12 gvs18.3 g

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

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Vitamins

Cornmeal, white, self-rising, degermed, enrichedvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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79.6%0.95mg

Vitamin B1

14.8%0.18mg

Thiamine

0.95 mgvs0.18 mg

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

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42%0.55mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.55 mgvs0.98 mg

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

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40%6.43mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

6.43 mgvs3.12 mg

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

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Vitamin B5

8.13%0.41mg

Pantothenic acid

NA mgvs0.41 mg

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

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42.3%0.55mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.55 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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82%328μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

328 μgvs38 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

148%22mg

Tocopherols and Tocotrienols

NA mgvs22 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

Cornmeal, white, self-rising, degermed, enrichedvs Almonds

49.3%493mg

Calcium

23.2%232mg

493 mgvs232 mg

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

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20.3%0.18mg

Copper

99%0.89mg

0.18 mgvs0.89 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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83.3%6.66mg

Iron

40%3.2mg

6.66 mgvs3.2 mg

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

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16.4%69mg

Magnesium

55.5%233mg

69 mgvs233 mg

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

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Manganese

82%1.9mg

NA mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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125%877mg

Phosphorus

59.3%415mg

877 mgvs415 mg

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

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7.04%239mg

Potassium

18.6%633mg

239 mgvs633 mg

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

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Selenium

6.44%3.54μg

NA μgvs3.54 μg

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

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127%1899mg

Sodium

0.058%0.86mg

1899 mgvs0.86 mg

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

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13%1.4mg

Zinc

24.5%2.7mg

1.4 mgvs2.7 mg

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

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0.39%14.3g

Water

0.1%3.8g

14.3 gvs3.8 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 Cornmeal, white, self-rising, degermed, enriched vs Almonds:

Cornmeal, white, self-rising, degermed, enriched has 5.4 times more Vitamin B1, 2.1 times more Vitamin B3, 4.6 times more Vitamin B6 and 8.6 times more Vitamin B9 than Almonds.
While Almonds contain 1.8 times more Vitamin B2 than Cornmeal, white, self-rising, degermed, enriched.
Both Cornmeal, white, self-rising, degermed, enriched as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cornmeal, white, self-rising, degermed, enriched vs Almonds:

Cornmeal, white, self-rising, degermed, enriched has 2.1 times more Calcium, 2.1 times more Iron, 2.1 times more Phosphorus and 2198.6 times more Sodium than Almonds.
While Almonds contain 4.9 times more Copper, 3.4 times more Magnesium, 2.6 times more Potassium and 1.9 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.

Comparison of macro-nutrients per 500 calories:

Cornmeal, white, self-rising, degermed, enriched has 5.7 times more Carbohydrate than Almonds.
While Almonds contain 17.8 times more Fat, 10 times more Saturated Fat, 10.5 times more Omega 6 and 1.5 times more Protein than Cornmeal, white, self-rising, degermed, enriched.
Both Cornmeal, white, self-rising, degermed, enriched and Almonds have similar amounts of Energy and Fiber per 500 kcal.
Both Cornmeal, white, self-rising, degermed, enriched as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cornmeal, white, self-rising, degermed, enrichedVS Yellow Canned HominyAlmondsVS Yellow Canned HominyCornmeal, white, self-rising, degermed, enrichedVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Cornmeal, white, self-rising, degermed, enrichedVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cornmeal, white, self-rising, degermed, enriched or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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