Comparing Nutrients in 14 ounces Cornmeal, white, self-rising, bolted, with wheat flour added, enriched VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Almonds	Recommended Dietary Allowance
Energy	47.6% 1381kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	47% 15g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	66% 25g	131% 49.6g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	262% 1048μg	43.7% 175μg	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	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Almonds	Recommended Dietary Allowance
Calcium	119% 1187mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	455% 4.1mg	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	246% 19.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	369% 2584mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	349% 5235mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Almonds:

• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched has 3.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.8 times more Vitamin B6 and 6 times more Vitamin B9 than Almonds.
• While Almonds contain 2.6 times more Vitamin B2 than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Almonds:

• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched has 1.3 times more Iron, 1.4 times more Phosphorus and 1319 times more Sodium than Almonds.
• While Almonds contain 7.4 times more Copper, 5 times more Magnesium, 3.5 times more Potassium and 2.2 times more Zinc than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Almonds have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched has 13 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 17.5 times more Fat, 9.5 times more Saturated Fat, 9.8 times more Omega 6, 2 times more Fiber and 2.5 times more Protein than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.