Comparing Nutrients in 500 calories AlmondsVS White Cornmeal

Weight per 500 calories

Almonds

86.4g

White Cornmeal

138g

Almonds have 1.6 times more energy per 100g than White Cornmeal. It has very high energy density when compared to other foods. Whole-grain White Cornmeal having high energy density.

Which food has more nutrients per 500 calories - Almonds or White Cornmeal?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

White Cornmeal

82%

500 kcal ▼

Macro Nutrients

Almondsvs White Cornmeal

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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44.5%43g

Fat

5.1%4.96g

43 gvs4.96 g

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

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10.3%3.3g

Saturated Fat

2.18%0.7g

3.3 gvs0.7 g

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

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0.16%0.003g

Omega 3

4.23%0.068g

0.003 gvs0.068 g

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

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62.6%10.6g

Omega 6

13%2.2g

10.6 gvs2.2 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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14.3%18.6g

Carbohydrate

81.7%106g

18.6 gvs106 g

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

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5.2%3.76g

Sugars

1.2%0.88g

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

3.76 gvs0.88 g

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

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0.13%0.095g

Fructose

≤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]

0.095 gvsNA g

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

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%0.15g

Glucose

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

26.5%10g

10.8 gvs10 g

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

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32.6%18.3g

Protein

20%11.2g

18.3 gvs11.2 g

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

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Vitamins

Almondsvs White Cornmeal

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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14.8%0.18mg

Vitamin B1

44.3%0.53mg

Thiamine

0.18 mgvs0.53 mg

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

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75.6%0.98mg

Vitamin B2

21.4%0.28mg

Riboflavin

0.98 mgvs0.28 mg

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

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19.5%3.12mg

Vitamin B3

31.4%5mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs5 mg

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

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8.13%0.41mg

Vitamin B5

11.7%0.59mg

Pantothenic acid

0.41 mgvs0.59 mg

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

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9.1%0.12mg

Vitamin B6

32.3%0.42mg

Pyridoxine

0.12 mgvs0.42 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

8.63%34.5μg

Folates and Folic Acid

38 μgvs34.5 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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148%22mg

Vitamin E

3.87%0.58mg

Tocopherols and Tocotrienols

22 mgvs0.58 mg

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

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0%0μg

Vitamin K

0.35%0.41μg

Phytomenadione or phylloquinone

0 μgvs0.41 μg

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

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Minerals

Almondsvs White Cornmeal

23.2%232mg

Calcium

0.83%8.3mg

232 mgvs8.3 mg

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

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99%0.89mg

Copper

29.6%0.27mg

0.89 mgvs0.27 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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40%3.2mg

Iron

59.6%4.77mg

3.2 mgvs4.77 mg

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

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55.5%233mg

Magnesium

41.8%175mg

233 mgvs175 mg

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

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82%1.9mg

Manganese

30%0.69mg

1.9 mgvs0.69 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

47.6%333mg

415 mgvs333 mg

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

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18.6%633mg

Potassium

11.7%396mg

633 mgvs396 mg

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

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6.44%3.54μg

Selenium

39%21.4μg

3.54 μgvs21.4 μg

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

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0.058%0.86mg

Sodium

3.22%48.3mg

0.86 mgvs48.3 mg

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

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24.5%2.7mg

Zinc

23%2.5mg

2.7 mgvs2.5 mg

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

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0.1%3.8g

Water

0.38%14g

3.8 gvs14 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 Almonds vs White Cornmeal:

Almonds have 3.5 times more Vitamin B2 and 38.2 times more Vitamin E than Whole-grain White Cornmeal.
While Whole-grain White Cornmeal contains 3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B6 than Almonds.
Both Almonds and Whole-grain White Cornmeal have similar amounts of Vitamin B9 per 500 kcal.
Both Almonds as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs White Cornmeal:

Almonds have 28 times more Calcium, 3.3 times more Copper, 1.3 times more Magnesium, 2.7 times more Manganese, 1.2 times more Phosphorus and 1.6 times more Potassium than Whole-grain White Cornmeal.
While Whole-grain White Cornmeal contains 1.5 times more Iron and 6 times more Selenium than Almonds.
Both Almonds and Whole-grain White Cornmeal have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 8.7 times more Fat, 4.7 times more Saturated Fat, 4.8 times more Omega 6, 4.2 times more Sugars and 1.6 times more Protein than Whole-grain White Cornmeal.
While Whole-grain White Cornmeal contains 5.7 times more Carbohydrate than Almonds.
Both Almonds and Whole-grain White Cornmeal have similar amounts of Energy and Fiber per 500 kcal.
Both Almonds as well as Whole-grain White Cornmeal have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsWhite CornmealVS Blanched AlmondsAlmondsVS Cooked Enriched Pasta with SaltWhite CornmealVS Cooked Enriched Pasta with Salt

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS White Cornmeal

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or White Cornmeal?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: