Comparing Nutrients in 5 ounces Almonds VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Almonds	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	28.3% 821kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	2.36% 0.75g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	83.5% 109g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	3.15% 2.3g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	53.5% 30g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	57.4% 230μg	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	242% 36.3mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	38% 381mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	33% 0.3mg	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	65.7% 5.26mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	23% 0.53mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs White Corn Flour Masa, enriched:

• Almonds have 1.4 times more Vitamin B2, 2.5 times more Vitamin B5 and 213.6 times more Vitamin E than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 7.2 times more Vitamin B1, 2.7 times more Vitamin B3, 3.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Almonds.
• Both Almonds as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs White Corn Flour Masa, enriched:

• Almonds have 1.9 times more Calcium, 4.9 times more Copper, 2.9 times more Magnesium, 5.8 times more Manganese, 2.1 times more Phosphorus, 2.8 times more Potassium and 1.7 times more Zinc than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 2.3 times more Iron and 2.6 times more Selenium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.6 times more Energy, 13.5 times more Fat, 7.1 times more Saturated Fat, 7.4 times more Omega 6, 2.7 times more Sugars, 2 times more Fiber and 2.5 times more Protein than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 17.3 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• Both Almonds as well as White Corn Flour Masa, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.