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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Almonds	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	52.3% 209μg	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	171% 25.6mg	0.8% 0.12mg	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	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	27% 269mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	8.44% 0.076mg	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	46.4% 3.7mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	7.57% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.3% 11g	3700g per day for Men 19-50 years

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

• Almonds have 3 times more Vitamin B2, 2 times more Vitamin B5 and 213.6 times more Vitamin E than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 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.
• Both Almonds as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

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

• Almonds have 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.
• While Cornmeal, degermed, enriched, yellow contains 2.6 times more Selenium than Almonds.
• Both Almonds and Cornmeal, degermed, enriched, yellow have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 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.
• While Cornmeal, degermed, enriched, yellow contains 6.7 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.