Comparing Nutrients in 1 kilogram 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	102% 2970kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.8g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	242% 3.87g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	379% 493g	166% 216g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	60% 43.5g	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	0.41% 0.3g	1.5% 1.1g	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	% 0.9g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 4.8g	% 39.5g	g per day for Men 19-50 years
Fiber	63% 24g	329% 125g	38g per day for Men 19-50 years
Protein	143% 80g	378% 212g	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	406% 4.87mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.6% 2.83mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	295% 1180μg	110% 440μg	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	57.3% 8.6mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	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	163% 1630mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	1146% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	415% 33.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	304% 2130mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	495% 7420mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	8.76% 324g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.