Comparing Nutrients in 1 kilogram Roasted Almonds VS White Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
White Corn flour masa	9%	9%	82%

Macro Nutrients

	Roasted Almonds	White Corn flour masa	Recommended Dietary Allowance
Energy	206% 5980kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	16.6% 5.32g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	589% 766g	130g per day for Men 19-50 years
Sugars	67% 48.6g	22.2% 16g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	168% 64g	38g per day for Men 19-50 years
Protein	374% 210g	151% 84.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	White Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	186% 2.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	365% 4.75mg	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	138% 550μg	72.5% 290μg	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	1593% 239mg	8% 1.2mg	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

	Roasted Almonds	White Corn flour masa	Recommended Dietary Allowance
Calcium	268% 2680mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	232% 2.1mg	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	466% 37.3mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	163% 3.76mg	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	673% 4710mg	330% 2310mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	164% 18mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS White Corn flour masa per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of White Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs White Corn flour masa:

• 1 kilogram of Roasted Almonds has 12.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B9 and 199.2 times more Vitamin E than White Corn flour masa.
• While 1 kg of White Corn flour masa contains 2.9 times more Vitamin B1 and 3.5 times more Vitamin B6 than Dry Roasted Almonds.
• 1 kilogram of White Corn flour masa have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as White Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs White Corn flour masa:

• 1 kilogram of Roasted Almonds has 1.9 times more Calcium, 5.3 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 5.9 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium and 1.8 times more Zinc than White Corn flour masa.
• While 1 kg of White Corn flour masa contains 5.3 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.6 times more Energy, 14.2 times more Fat, 7.7 times more Saturated Fat, 7.7 times more Omega 6, 3 times more Sugars, 1.7 times more Fiber and 2.5 times more Protein than White Corn flour masa.
• While 1 kg of White Corn flour masa contains 5.2 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3