Comparing Nutrients in 1 pound Tortillas, ready-to-bake or -fry, whole wheat VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	48.5% 1406kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	45.6% 44.3g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.35g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	61.7% 80g	130g per day for Men 19-50 years
Sugars	15.3% 11g	28.5% 20.6g	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	NA	0% 0g	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	117% 44.5g	125% 47.6g	38g per day for Men 19-50 years
Protein	79% 44.3g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Oil 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	311% 3.73mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	41% 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	156% 626μg	30.6% 122μg	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	27.2% 4.1mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	111% 1107mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	481% 4.33mg	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	149% 12mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	NA	485% 11mg	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	224% 1569mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	187% 2799mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	127% 14mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tortillas, ready-to-bake or -fry, whole wheat vs Oil Roasted Almonds:

• Tortillas, ready-to-bake or -fry, whole wheat have 8.9 times more Vitamin B1, 1.3 times more Vitamin B3, 2.6 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Vitamin B2 and 28.9 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Oil Roasted 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, whole wheat vs Oil Roasted Almonds:

• Tortillas, ready-to-bake or -fry, whole wheat have 9 times more Selenium and 617 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.6 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 1.3 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Oil Roasted Almonds have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tortillas, ready-to-bake or -fry, whole wheat have more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Energy, 5.7 times more Fat, 14.1 times more Omega 6, 1.9 times more Sugars and 2.2 times more Protein than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Oil Roasted Almonds have similar amounts of Saturated Fat and Fiber per 1 lb.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.