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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Roasted Almonds	Recommended Dietary Allowance
Energy	40.6% 1179kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	96% 1.54g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	41% 7g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	64% 83.4g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 19g	g per day for Men 19-50 years
Fiber	25% 9.53g	114% 43.3g	38g per day for Men 19-50 years
Protein	56.8% 31.8g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	161% 1.93mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	41.5% 0.54mg	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	117% 468μg	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	64.7% 647mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	385% 8.86mg	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	121% 845mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	196% 2945mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	119% 13mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.26% 9.57g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 6.3 times more Vitamin B1, 2.1 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 9.7 times more Vitamin B2, 4.9 times more Vitamin B6 and 27.8 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 Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 11 times more Selenium and 247.3 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.6 times more Calcium, 9.6 times more Copper, 13.3 times more Magnesium, 4.3 times more Manganese, 2.2 times more Phosphorus, 5.4 times more Potassium and 5.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Roasted Almonds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 38.7 times more Omega 3 and 2.3 times more Carbohydrate than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2 times more Energy, 6.9 times more Fat, 3.3 times more Saturated Fat, 7.3 times more Omega 6, 1.8 times more Sugars, 4.5 times more Fiber and 2.6 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3