Comparing Nutrients in 14 ounces Tortillas, ready-to-bake or -fry, flour, refrigerated VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Blanched Almonds	Recommended Dietary Allowance
Energy	42% 1214kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	56% 0.9g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	57% 74g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	25.3% 18.4g	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	1.53% 1.1g	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	% 1.5g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 17.7g	g per day for Men 19-50 years
Fiber	36.6% 14g	103% 39.3g	38g per day for Men 19-50 years
Protein	58% 32.5g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	166% 2mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	35% 0.46mg	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	93% 373μg	48.6% 194μg	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	0% 0mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Blanched Almonds	Recommended Dietary Allowance
Calcium	58% 579mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	453% 4.08mg	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	180% 14.4mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	317% 7.3mg	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	117% 818mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	161% 88.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	195% 2921mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	3.43% 127g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated vs Blanched Almonds:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 2.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2, 1.9 times more Vitamin B6 and more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tortillas, ready-to-bake or -fry, flour, refrigerated vs Blanched Almonds:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 7 times more Selenium and 38.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Calcium, 9.9 times more Copper, 12.2 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 5.3 times more Potassium and 5.6 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Blanched Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 56.5 times more Omega 3 and 2.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, 6.6 times more Fat, 1.4 times more Saturated Fat, 6 times more Omega 6, 2.8 times more Fiber and 2.6 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Blanched Almonds have similar amounts of Sugars per 14 oz.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.