Comparing Nutrients in 7 ounces Blanched Almonds VS Incaparina, dry mix (corn and soy flours), unprepared

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Incaparina, dry mix (corn and soy flours), unprepared	23%	13%	64%

Macro Nutrients

	Blanched Almonds	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Energy	40.4% 1171kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	92% 120g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	76% 42.5g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	390% 3513μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	335% 53.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	105% 1.37mg	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	24.3% 97μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	124% 2.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Calcium	47% 468mg	119% 1191mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	135% 1.2mg	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	81.4% 6.5mg	546% 43.7mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	138% 3.18mg	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% 955mg	150% 1052mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	60% 2044mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	415% 45.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Incaparina, dry mix (corn and soy flours), unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Incaparina, dry mix (corn and soy flours), unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Incaparina, dry mix (corn and soy flours), unprepared:

• 7 ounces of Blanched Almonds have 66 times more Vitamin E than Incaparina, dry mix (corn and soy flours), unprepared.
• While 7 oz of Incaparina, dry mix (corn and soy flours), unprepared contain more Vitamin A, 10.1 times more Vitamin B1, 7.7 times more Vitamin B3, 3.5 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds and Incaparina, dry mix (corn and soy flours), unprepared provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 7 ounces for Blanched Almonds vs Incaparina, dry mix (corn and soy flours), unprepared:

• 7 ounces of Blanched Almonds have 1.7 times more Copper and 1.2 times more Magnesium than Incaparina, dry mix (corn and soy flours), unprepared.
• While 7 oz of Incaparina, dry mix (corn and soy flours), unprepared contain 2.5 times more Calcium, 6.7 times more Iron, 1.6 times more Potassium, 4.5 times more Selenium and 7.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Incaparina, dry mix (corn and soy flours), unprepared contain similar levels of Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.6 times more Energy and 9.4 times more Fat than Incaparina, dry mix (corn and soy flours), unprepared.
• While 7 oz of Incaparina, dry mix (corn and soy flours), unprepared contain 3.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Incaparina, dry mix (corn and soy flours), unprepared offer comparable quantities of Fiber and Protein per seven ounces.