Comparing Nutrients in 14 ounces Almonds VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Almonds	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	79.2% 2298kcal	45.7% 1326kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	5.93% 1.9g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	35% 5.97g	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	215% 279g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	70% 26.6g	38g per day for Men 19-50 years
Protein	150% 84g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	219% 2.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	165% 2.14mg	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	231% 925μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	107% 1068mg	143% 1433mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	66% 0.6mg	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	286% 23mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	86% 1.98mg	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	456% 3191mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	330% 4949mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• Almonds have 2.8 times more Vitamin B2 than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While Cornmeal, yellow, self-rising, bolted, plain, enriched contains more Vitamin A, 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 3.9 times more Vitamin B6 and 5.3 times more Vitamin B9 than Almonds.
• Both Almonds and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of Vitamin B5 per 14 oz.
• Both Almonds as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• Almonds have 6.9 times more Copper, 3.1 times more Magnesium, 4.4 times more Manganese, 2.9 times more Potassium and 1.6 times more Zinc than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While Cornmeal, yellow, self-rising, bolted, plain, enriched contains 1.3 times more Calcium, 1.6 times more Iron, 1.7 times more Phosphorus and 1247 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.7 times more Energy, 14.7 times more Fat, 8 times more Saturated Fat, 8.2 times more Omega 6, 1.9 times more Fiber and 2.6 times more Protein than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While Cornmeal, yellow, self-rising, bolted, plain, enriched contains 15.7 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• Both Almonds as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.