Comparing Nutrients in 1 kilogram Roasted Almonds VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Roasted Almonds	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	206% 5980kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	NA	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	761% 129g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	568% 739g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 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	221% 84g	38g per day for Men 19-50 years
Protein	374% 210g	156% 87.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	362% 4.7mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	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

	Roasted Almonds	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	268% 2680mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	171% 1.54mg	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	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	235% 5.4mg	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	376% 2630mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	40% 22μg	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	204% 22.4mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.93% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Whole Blue Corn Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Whole Blue Corn Flour:

• 1 kilogram of Roasted Almonds has 5.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Whole Blue Corn Flour.
• While 1 kg of Whole-grain Blue Corn Flour contains 2.1 times more Vitamin B1, 1.7 times more Vitamin B5 and 3.5 times more Vitamin B6 than Dry Roasted Almonds.

Comparing minerals per 1 kilogram for Roasted Almonds vs Whole Blue Corn Flour:

• 1 kilogram of Roasted Almonds has 53.6 times more Calcium, 7.1 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 4.1 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Zinc than Whole Blue Corn Flour.
• Both Roasted Almonds and Whole Blue Corn Flour contain similar levels of Selenium per one kilogram.
• 1 kilogram of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.6 times more Energy, 10.3 times more Fat, 1.3 times more Fiber and 2.4 times more Protein than Whole Blue Corn Flour.
• While 1 kg of Whole-grain Blue Corn Flour contains 3.5 times more Carbohydrate than Dry Roasted Almonds.