Comparing Nutrients in 1 kilogram Almonds VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Almonds	Tostada shells, corn	Recommended Dietary Allowance
Energy	200% 5790kcal	163% 4740kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	219% 70g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	77.5% 1.24g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	472% 80.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	496% 644g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	153% 58g	38g per day for Men 19-50 years
Protein	378% 212g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	294% 3.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	38.2% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	279% 3.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Tostada shells, corn	Recommended Dietary Allowance
Calcium	269% 2690mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	164% 1.48mg	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	464% 37mg	191% 15.3mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	158% 3.63mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	290% 2030mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	438% 6570mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.9% 33.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Tostada shells, corn:

• Almonds have 12.1 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.5 times more Vitamin B5 than Tostada shells, corn.
• While Tostada shells, corn contain 1.7 times more Vitamin B1 and 2.6 times more Vitamin B6 than Almonds.

Comparing minerals per 1 kilogram for Almonds vs Tostada shells, corn:

• Almonds have 3.5 times more Calcium, 7 times more Copper, 2.4 times more Iron, 3.6 times more Magnesium, 6 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium, 1.9 times more Selenium and 2.5 times more Zinc than Tostada shells, corn.
• While Tostada shells, corn contain 657 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.2 times more Energy, 2.1 times more Fat, 1.5 times more Omega 6, 2.2 times more Fiber and 3.4 times more Protein than Tostada shells, corn.
• While Tostada shells, corn contain 1.8 times more Saturated Fat, 41.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 1 kg.