Comparing Nutrients in 100 grams Blanched Almonds VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Corn Bran	9%	2%	89%

Macro Nutrients

	Blanched Almonds	Corn Bran	Recommended Dietary Allowance
Energy	20.3% 590kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	66% 85.6g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	0% 0g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	208% 79g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	11.7% 0.15mg	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	12.3% 49μg	1% 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% 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	158% 23.8mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Corn Bran	Recommended Dietary Allowance
Calcium	23.6% 236mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	27.6% 0.25mg	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	41% 3.28mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	6.1% 0.14mg	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	68.7% 481mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Corn Bran:

• Blanched Almonds have 19.1 times more Vitamin B1, 7.1 times more Vitamin B2, 1.3 times more Vitamin B3, 12.3 times more Vitamin B9 and 56.5 times more Vitamin E than Crude Corn Bran.
• While Crude Corn Bran contains 2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Corn Bran:

• Blanched Almonds have 5.6 times more Calcium, 4.1 times more Copper, 4.2 times more Magnesium, 13.1 times more Manganese, 6.7 times more Phosphorus, 15 times more Potassium, 2.7 times more Sodium and 1.9 times more Zinc than Crude Corn Bran.
• While Crude Corn Bran contains 5.2 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Crude Corn Bran have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 2.6 times more Energy, 57.1 times more Fat, 30.4 times more Saturated Fat, 30.3 times more Omega 6, more Sugars and 2.6 times more Protein than Crude Corn Bran.
• While Crude Corn Bran contains 4.6 times more Carbohydrate and 8 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Crude Corn Bran have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.