Comparing Nutrients in 1 pound Degermed yellow Corn flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Degermed yellow Corn flour	6%	3%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Degermed yellow Corn flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	58.7% 1701kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	2.42% 0.78g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 375g	61.7% 80g	130g per day for Men 19-50 years
Sugars	4% 2.9g	28.5% 20.6g	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% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	125% 47.6g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Degermed yellow Corn flour	Oil Roasted 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	28% 0.34mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	41% 0.54mg	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	54.4% 218μg	30.6% 122μg	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	4.54% 0.68mg	785% 118mg	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

	Degermed yellow Corn flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	481% 4.33mg	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	51.6% 4.13mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	485% 11mg	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	39% 272mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	66% 36.3μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Degermed yellow Corn flour vs Oil Roasted Almonds:

• Degermed yellow Corn flour has more Vitamin A and 1.8 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 13.5 times more Vitamin B2, 1.4 times more Vitamin B3, 4.4 times more Vitamin B5 and 173.1 times more Vitamin E than Degermed yellow Corn flour.
• Both Degermed yellow Corn flour and Oil Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Degermed yellow Corn flour as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Degermed yellow Corn flour vs Oil Roasted Almonds:

• Degermed yellow Corn flour has 2 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 145.5 times more Calcium, 6.7 times more Copper, 4 times more Iron, 15.2 times more Magnesium, 43.9 times more Manganese, 7.8 times more Phosphorus, 7.8 times more Potassium and 8.3 times more Zinc than Degermed yellow Corn flour.

Comparison of macro-nutrients per 1 pound:

• Degermed yellow Corn flour has more Omega 3 and 4.7 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 39.7 times more Fat, 24.6 times more Saturated Fat, 20.1 times more Omega 6, 7.1 times more Sugars, 5.5 times more Fiber and 3.8 times more Protein than Degermed yellow Corn flour.
• Both Degermed yellow Corn flour as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.