Comparing Nutrients in 5 ounces Almond paste VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Almond paste	White Cornmeal	Recommended Dietary Allowance
Energy	22.4% 649kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	84% 109g	130g per day for Men 19-50 years
Sugars	71% 51.4g	1.25% 0.91g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	White Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	33% 0.43mg	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	26% 103μg	8.86% 35.4μg	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	0.16% 0.14mg	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	128% 19mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	White Cornmeal	Recommended Dietary Allowance
Calcium	24.4% 244mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	30.4% 0.27mg	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	28.3% 2.27mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	30.7% 0.71mg	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	52.2% 366mg	49% 342mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS White Cornmeal per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of White Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs White Cornmeal:

• 5 ounces of Almond paste have 2.1 times more Vitamin B2, 2.9 times more Vitamin B9 and 32.2 times more Vitamin E than White Cornmeal.
• While 5 oz of Whole-grain White Cornmeal contain 4.7 times more Vitamin B1, 2.6 times more Vitamin B3, 3.8 times more Vitamin B5 and 8.4 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almond paste vs White Cornmeal:

• 5 ounces of Almond paste have 28.7 times more Calcium, 2.4 times more Copper and 1.7 times more Manganese than White Cornmeal.
• While 5 oz of Whole-grain White Cornmeal contain 2.2 times more Iron, 3.7 times more Selenium and 3.9 times more Sodium than Almond paste.
• Both Almond paste and White Cornmeal contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.3 times more Energy, 7.7 times more Fat, 5.2 times more Saturated Fat, 4.1 times more Omega 3, 3.5 times more Omega 6 and 56.6 times more Sugars than White Cornmeal.
• While 5 oz of Whole-grain White Cornmeal contain 1.6 times more Carbohydrate and 1.5 times more Fiber than Almond paste.
• Both Almond paste and White Cornmeal offer comparable quantities of Protein per five ounces.