Comparing Nutrients in 1 pound White Corn VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Corn	10%	11%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	White Corn	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	57% 1656kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	9.45% 3.03g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	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	259% 337g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	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	NA	125% 47.6g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	172% 96g	56g per day for Men 19-50 years

Vitamins

	White Corn	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.82mg	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	NA	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	NA	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	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	154% 12.3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	136% 953mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn VS Oil Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of White Corn vs Oil Roasted Almonds:

• 1 pound of White Corn has 4.2 times more Vitamin B1, 1.9 times more Vitamin B5 and 5.3 times more Vitamin B6 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.9 times more Vitamin B2 than White Corn Grain.
• Both White Corn and Oil Roasted Almonds provide similar amounts of Vitamin B3 per one pound.
• Both White Corn Grain as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for White Corn vs Oil Roasted Almonds:

• 1 pound of White Corn has 3.8 times more Selenium and 35 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 41.6 times more Calcium, 3 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 5.1 times more Manganese, 2.2 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Zinc than White Corn Grain.
• 1 pound of White Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Corn has more Omega 3 and 4.2 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.7 times more Energy, 11.6 times more Fat, 6.3 times more Saturated Fat, 6.4 times more Omega 6 and 2.3 times more Protein than White Corn Grain.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3