Comparing Nutrients in 14 ounces Degermed yellow Corn flour VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Degermed yellow Corn flour	6%	3%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Degermed yellow Corn flour	Blanched Almonds	Recommended Dietary Allowance
Energy	51.3% 1488kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	2.12% 0.68g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 328g	57% 74g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	25.3% 18.4g	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	NA	0% 0g	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	20% 7.54g	103% 39.3g	38g per day for Men 19-50 years
Protein	39.6% 22g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Degermed yellow Corn flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	35% 0.46mg	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	47.6% 191μg	48.6% 194μg	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% 0mg	0% 0mg	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	3.97% 0.6mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Degermed yellow Corn flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	453% 4.08mg	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	45% 3.6mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	317% 7.3mg	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	34% 238mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.05% 39g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Degermed yellow Corn flour VS Blanched Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Degermed yellow Corn flour versus 14 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Degermed yellow Corn flour vs Blanched Almonds:

• 14 oz of Blanched Almonds contain 2.6 times more Vitamin B1, 12.3 times more Vitamin B2, 1.3 times more Vitamin B3, 6 times more Vitamin B5 and 158.3 times more Vitamin E than Degermed yellow Corn flour.
• Both Degermed yellow Corn flour and Blanched Almonds provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Degermed yellow Corn flour have insufficient amounts of Vitamin B5 and Vitamin E
• Both Degermed yellow Corn flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Degermed yellow Corn flour vs Blanched Almonds:

• 14 ounces of Degermed yellow Corn flour have 2.5 times more Selenium than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 118 times more Calcium, 7.2 times more Copper, 3.6 times more Iron, 14.9 times more Magnesium, 32.8 times more Manganese, 8 times more Phosphorus, 7.3 times more Potassium and 8 times more Zinc than Degermed yellow Corn flour.
• 14 ounces of Degermed yellow Corn flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Degermed yellow Corn flour have 4.4 times more Carbohydrate than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 1.6 times more Energy, 37.8 times more Fat, 23.1 times more Saturated Fat, 18.4 times more Omega 6, 7.2 times more Sugars, 5.2 times more Fiber and 3.8 times more Protein than Degermed yellow Corn flour.
• Both Degermed yellow Corn flour as well as Blanched Almonds provide inadequate amounts of Omega 3 in 14 ounces.