Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, whole wheat VS Oil Roasted Almonds

Weight per 100 calories

• Tortillas, ready-to-bake or -fry, whole wheat: 32.3g
• Oil Roasted Almonds: 16.5g

Oil Roasted Almonds have 2 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, whole wheat, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, whole wheat having high energy density.

Which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, whole wheat or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.25% 3.15g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	2.24% 2.9g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	1.03% 0.75g	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	NA	0% 0g	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	NA	% 0.007g	g per day for Men 19-50 years
Sucrose	NA	% 0.72g	g per day for Men 19-50 years
Fiber	8.3% 3.16g	4.55% 1.73g	38g per day for Men 19-50 years
Protein	5.62% 3.15g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	1.26% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	1.5% 0.019mg	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	11% 44.5μg	1.1% 4.45μg	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	1.94% 0.29mg	28.5% 4.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.87% 78.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	9.53% 0.086mg	17.5% 0.16mg	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	10.6% 0.85mg	7.58% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.53% 27.4mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	NA	17.6% 0.41mg	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	16% 112mg	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	2.5% 84.5mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	13.3% 199mg	0.011% 0.16mg	1500mg per day for Men 19-50 years
Zinc	5.63% 0.62mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	0.26% 9.73g	0.012% 0.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tortillas, ready-to-bake or -fry, whole wheat vs Oil Roasted Almonds:

• Tortillas, ready-to-bake or -fry, whole wheat have 17.5 times more Vitamin B1, 2.6 times more Vitamin B3, 5.2 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Vitamin B2 and 14.7 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tortillas, ready-to-bake or -fry, whole wheat vs Oil Roasted Almonds:

• Tortillas, ready-to-bake or -fry, whole wheat have 1.6 times more Calcium, 1.4 times more Iron, 1.5 times more Phosphorus, 17.7 times more Selenium, 1208.1 times more Sodium and 1.2 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Copper, 1.6 times more Magnesium and 1.4 times more Potassium than Tortillas, ready-to-bake or -fry, whole wheat.

Comparison of macro-nutrients per 100 calories:

• Tortillas, ready-to-bake or -fry, whole wheat have 2.3 times more Saturated Fat, 5.1 times more Carbohydrate and 1.8 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.9 times more Fat and 7.2 times more Omega 6 than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Oil Roasted Almonds have similar amounts of Energy, Sugars and Protein per 100 kcal.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.