Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Oil Roasted Almonds	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	209% 6070kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	78% 75.8g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	104% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	379% 493g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	36.7% 26.6g	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% 0g	0.41% 0.3g	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	% 0.4g	% 0.9g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 4.8g	g per day for Men 19-50 years
Fiber	276% 105g	63% 24g	38g per day for Men 19-50 years
Protein	379% 212g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	406% 4.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	56.6% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	21.5% 0.28mg	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	67.5% 270μg	295% 1180μg	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	1731% 260mg	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	291% 2910mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	460% 36.8mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	224% 5.16mg	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	666% 4660mg	304% 2130mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	495% 7420mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	8.76% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 1 kilogram of Oil Roasted Almonds has 6.3 times more Vitamin B2, 4.2 times more Vitamin B6 and 30.2 times more Vitamin E than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 5.3 times more Vitamin B1, 4.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 1 kilogram of Oil Roasted Almonds has 1.8 times more Calcium, 8.3 times more Copper, 13 times more Magnesium, 4.8 times more Manganese, 2.2 times more Phosphorus, 5.3 times more Potassium and 5.4 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 5.3 times more Selenium and 742 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2 times more Energy, 7.3 times more Fat, 3.4 times more Saturated Fat, 7.7 times more Omega 6, 1.7 times more Sugars, 4.4 times more Fiber and 2.7 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable contains more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3