Comparing Nutrients in 14 ounces Roasted Almonds VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Roasted Almonds	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	82% 2373kcal	30% 865kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	136% 177g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	4.8% 3.5g	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	0.055% 0.04g	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	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	66% 25g	38g per day for Men 19-50 years
Protein	149% 83g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	67% 0.87mg	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	54.6% 218μg	4.96% 20μg	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	632% 95mg	7.4% 1.1mg	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

	Roasted Almonds	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	106% 1064mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	68% 0.61mg	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	185% 15mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	56.3% 1.3mg	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	267% 1869mg	178% 1246mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Tortillas, ready-to-bake or -fry, corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Tortillas, ready-to-bake or -fry, corn:

• 14 ounces of Roasted Almonds have 18.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.9 times more Vitamin B5, 11 times more Vitamin B9 and 85.4 times more Vitamin E than Tortillas, ready-to-bake or -fry, corn.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn contain 1.6 times more Vitamin B6 than Dry Roasted Almonds.
• Both Roasted Almonds and Tortillas, ready-to-bake or -fry, corn provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Tortillas, ready-to-bake or -fry, corn:

• 14 ounces of Roasted Almonds have 3.3 times more Calcium, 7.1 times more Copper, 3 times more Iron, 3.9 times more Magnesium, 6.8 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Potassium and 2.5 times more Zinc than Tortillas, ready-to-bake or -fry, corn.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn contain 3.1 times more Selenium and 15 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2.7 times more Energy, 18.4 times more Fat, 9 times more Saturated Fat, 9.3 times more Omega 6, 5.5 times more Sugars, 1.7 times more Fiber and 3.7 times more Protein than Tortillas, ready-to-bake or -fry, corn.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn contain 3.4 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3