Comparing Nutrients in 1 pound Tortillas, ready-to-bake or -fry, flour, refrigerated VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Almonds	Recommended Dietary Allowance
Energy	48% 1388kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.2g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	64% 1.03g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	75% 98g	130g per day for Men 19-50 years
Sugars	23.2% 17g	27.2% 19.7g	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	1.75% 1.27g	0.69% 0.5g	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	% 1.72g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 2.72g	% 18g	g per day for Men 19-50 years
Fiber	41.8% 16g	149% 56.7g	38g per day for Men 19-50 years
Protein	66.4% 37g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 426μg	50% 200μg	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	0% 0mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.2% 32.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Almonds	Recommended Dietary Allowance
Calcium	66.2% 662mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	520% 4.68mg	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	206% 16.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	133% 934mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	223% 3338mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	3.92% 145g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tortillas, ready-to-bake or -fry, flour, refrigerated vs Almonds:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 2.5 times more Vitamin B1, 1.2 times more Vitamin B3, 2.1 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4 times more Vitamin B2, 2.3 times more Vitamin B6 and more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tortillas, ready-to-bake or -fry, flour, refrigerated vs Almonds:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 5.4 times more Selenium and 736 times more Sodium than Almonds.
• While Almonds contain 1.8 times more Calcium, 9.9 times more Copper, 12.3 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus, 5.9 times more Potassium and 5.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 75.3 times more Omega 3 and 2.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.9 times more Energy, 6.2 times more Fat, 1.3 times more Saturated Fat, 6 times more Omega 6, 3.6 times more Fiber and 2.6 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Almonds have similar amounts of Sugars per 1 lb.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.