Comparing Nutrients in 1 pound Cornmeal VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cornmeal	Blanched Almonds	Recommended Dietary Allowance
Energy	56.6% 1642kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	7.16% 2.3g	56% 18g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	4% 2.9g	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	87% 33g	118% 45g	38g per day for Men 19-50 years
Protein	65.8% 37g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	Blanched 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	146% 1.75mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	40% 0.52mg	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	28.3% 113μg	55.6% 222μg	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	718% 108mg	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

	Cornmeal	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	518% 4.66mg	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	196% 15.6mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	362% 8.32mg	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	156% 1093mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cornmeal vs Blanched Almonds:

• Whole-grain Yellow Cornmeal has more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 3.5 times more Vitamin B2, 2 times more Vitamin B9 and 56.5 times more Vitamin E than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Blanched Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Whole-grain Yellow Cornmeal as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cornmeal vs Blanched Almonds:

• Whole-grain Yellow Cornmeal has 4.8 times more Selenium and 1.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 39.3 times more Calcium, 5.3 times more Copper, 2.1 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Blanched Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole-grain Yellow Cornmeal has 12.3 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 14.6 times more Fat, 7.8 times more Saturated Fat, 7.8 times more Omega 6, 7.2 times more Sugars, 1.4 times more Fiber and 2.6 times more Protein than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.