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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Almonds	Recommended Dietary Allowance
Energy	40.6% 1179kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	47% 15g	32g per day for Men 19-50 years
Omega 3	96% 1.54g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	41% 7g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	24% 17.3g	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	0.16% 0.12g	0.6% 0.44g	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	% 0.36g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 15.7g	g per day for Men 19-50 years
Fiber	25% 9.53g	131% 49.6g	38g per day for Men 19-50 years
Protein	56.8% 31.8g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	117% 468μg	43.7% 175μg	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	22.8% 3.4mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Almonds	Recommended Dietary Allowance
Calcium	64.7% 647mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	2% 79.4μg	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	165% 13mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	121% 845mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	196% 2945mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 2.4 times more Vitamin B1, 2.7 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 9.2 times more Vitamin B2, 1.7 times more Vitamin B5, 4.9 times more Vitamin B6 and 29.8 times more Vitamin E than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as 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, shelf stable vs Almonds:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 5.3 times more Selenium and 742 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Calcium, 9 times more Copper, 12.9 times more Magnesium, 4.2 times more Manganese, 2.3 times more Phosphorus, 5.5 times more Potassium and 5.5 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 129 times more Omega 3 and 2.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.9 times more Energy, 6.6 times more Fat, 3.1 times more Saturated Fat, 7 times more Omega 6, 1.6 times more Sugars, 5.2 times more Fiber and 2.6 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.