Comparing Nutrients in 100 grams Oil Roasted Almonds VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Oil Roasted Almonds	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	21% 607kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	9.84% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	59% 76.6g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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% 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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	17% 6.4g	38g per day for Men 19-50 years
Protein	38% 21.2g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	7.67% 0.092mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	3.84% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	36.5% 0.48mg	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	6.75% 27μg	40.5% 162μg	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	173% 26mg	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

	Oil Roasted Almonds	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	29% 291mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	23.2% 0.21mg	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% 3.68mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	16.3% 0.38mg	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	66.6% 466mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	7.7% 262mg	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	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.26% 9.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs White Corn Flour Masa, enriched:

• Oil Roasted Almonds have 216.4 times more Vitamin E than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 16 times more Vitamin B1, 2.7 times more Vitamin B3, 4 times more Vitamin B6 and 6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and White Corn Flour Masa, enriched have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Oil Roasted 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 100 g.

Comparing minerals per 100 grams for Oil Roasted Almonds vs White Corn Flour Masa, enriched:

• Oil Roasted Almonds have 2.1 times more Calcium, 4.6 times more Copper, 2.9 times more Magnesium, 6.5 times more Manganese, 2 times more Phosphorus, 2.7 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 Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 1.7 times more Energy, 15 times more Fat, 7.9 times more Saturated Fat, 8.1 times more Omega 6, 2.8 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as White Corn Flour Masa, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.