Comparing Nutrients in 14 ounces Almonds VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Almonds	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	79.2% 2298kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	243% 315g	130g per day for Men 19-50 years
Sugars	24% 17.3g	8.8% 6.4g	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	0.6% 0.44g	0.93% 0.67g	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	% 0.67g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 2.7g	g per day for Men 19-50 years
Fiber	131% 49.6g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	150% 84g	50.4% 28.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	207% 830μg	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	678% 102mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	107% 1068mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	33.5% 0.3mg	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	184% 14.7mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.2% 44.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Cornmeal, degermed, enriched, yellow:

• Almonds have 3 times more Vitamin B2, 2 times more Vitamin B5 and 213.6 times more Vitamin E than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains more Vitamin A, 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cornmeal, degermed, enriched, yellow:

• Almonds have 89.7 times more Calcium, 13.6 times more Copper, 8.4 times more Magnesium, 12.5 times more Manganese, 4.9 times more Phosphorus, 5.2 times more Potassium and 4.7 times more Zinc than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 2.6 times more Selenium than Almonds.
• Both Almonds and Cornmeal, degermed, enriched, yellow have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.6 times more Energy, 28.5 times more Fat, 17.3 times more Saturated Fat, 15.3 times more Omega 6, 2.7 times more Sugars, 3.2 times more Fiber and 3 times more Protein than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 6.7 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.