Comparing Nutrients in 100 grams Cornmeal, degermed, enriched, yellow VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, degermed, enriched, yellow	8%	4%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Cornmeal, degermed, enriched, yellow	Almonds	Recommended Dietary Allowance
Energy	12.8% 370kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.22% 1.6g	6% 4.35g	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	0.23% 0.17g	0.15% 0.11g	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	% 0.56g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 3.95g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	33% 12.5g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, degermed, enriched, yellow	Almonds	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.3% 209μg	11% 44μg	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	0.8% 0.12mg	171% 25.6mg	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

	Cornmeal, degermed, enriched, yellow	Almonds	Recommended Dietary Allowance
Calcium	0.3% 3mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	115% 1.03mg	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	54.5% 4.36mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	7.57% 0.17mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cornmeal, degermed, enriched, yellow vs Almonds:

• Cornmeal, degermed, enriched, yellow has more Vitamin A, 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Almonds.
• While Almonds contain 3 times more Vitamin B2, 2 times more Vitamin B5 and 213.6 times more Vitamin E than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cornmeal, degermed, enriched, yellow vs Almonds:

• Cornmeal, degermed, enriched, yellow has 2.6 times more Selenium than Almonds.
• While Almonds contain 89.7 times more Calcium, 13.6 times more Copper, 8.4 times more Magnesium, 12.5 times more Manganese, 4.9 times more Phosphorus, 5.2 times more Potassium and 4.7 times more Zinc than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cornmeal, degermed, enriched, yellow has 6.7 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 28.5 times more Fat, 17.3 times more Saturated Fat, 15.3 times more Omega 6, 2.7 times more Sugars, 3.2 times more Fiber and 3 times more Protein than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.