Comparing Nutrients in 300 calories Almonds VS Tortillas, ready-to-bake or -fry, whole wheat

Weight per 300 calories

• Almonds: 51.8g
• Tortillas, ready-to-bake or -fry, whole wheat: 97g

Almonds have 1.9 times more energy per 100g than Tortillas, ready-to-bake or -fry, whole wheat. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, whole wheat having high energy density.

Which food has more nutrients per 300 calories - Almonds or Tortillas, ready-to-bake or -fry, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	Almonds	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	14.8% 4.72g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	5.46% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	34% 44.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	3.26% 2.36g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	25% 9.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Almonds	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	33.4% 134μg	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	88.5% 13.3mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.63% 4.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	14% 139mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	28.6% 0.26mg	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	24% 1.92mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	19.6% 82.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	65% 36μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	40% 597mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.79% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Tortillas, ready-to-bake or -fry, whole wheat:

• Almonds have 2.1 times more Vitamin B2 and 15.2 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• While Tortillas, ready-to-bake or -fry, whole wheat contain 7.5 times more Vitamin B1, 2.5 times more Vitamin B3, 4.3 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Tortillas, ready-to-bake or -fry, whole wheat:

• Almonds have 2.1 times more Copper, 1.7 times more Magnesium and 1.5 times more Potassium than Tortillas, ready-to-bake or -fry, whole wheat.
• While Tortillas, ready-to-bake or -fry, whole wheat contain 1.7 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 16.9 times more Selenium and 1152.4 times more Sodium than Almonds.
• Both Almonds and Tortillas, ready-to-bake or -fry, whole wheat have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 2.7 times more Fat and 6.9 times more Omega 6 than Tortillas, ready-to-bake or -fry, whole wheat.
• While Tortillas, ready-to-bake or -fry, whole wheat contain 2.4 times more Saturated Fat, 4 times more Carbohydrate and 1.5 times more Fiber than Almonds.
• Both Almonds and Tortillas, ready-to-bake or -fry, whole wheat have similar amounts of Energy, Sugars and Protein per 300 kcal.
• Both Almonds as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.