Comparing Nutrients in 1 pound Whole Yellow Corn Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Yellow Corn Flour	Almonds	Recommended Dietary Allowance
Energy	56.5% 1637kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	45.5% 7.74g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	75% 98g	130g per day for Men 19-50 years
Sugars	4% 2.9g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	87% 33g	149% 56.7g	38g per day for Men 19-50 years
Protein	56% 31.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Almonds	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	50% 200μg	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	12.7% 1.9mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Almonds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	520% 4.68mg	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	135% 10.8mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	176% 1234mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	71.3% 7.85mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Yellow Corn Flour vs Almonds:

• Whole-grain Yellow Corn Flour has more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Almonds.
• While Almonds contain 14.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B9 and 61 times more Vitamin E than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Whole Yellow Corn Flour vs Almonds:

• Whole-grain Yellow Corn Flour has 3.8 times more Selenium than Almonds.
• While Almonds contain 38.4 times more Calcium, 4.5 times more Copper, 1.6 times more Iron, 2.9 times more Magnesium, 4.7 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium and 1.8 times more Zinc than Whole-grain Yellow Corn Flour.

Comparison of macro-nutrients per 1 pound:

• Whole-grain Yellow Corn Flour has 17.7 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 12.9 times more Fat, 7 times more Saturated Fat, 7.2 times more Omega 6, 6.8 times more Sugars, 1.7 times more Fiber and 3.1 times more Protein than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.