Comparing Nutrients in 300 calories Blanched Almonds VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Weight per 300 calories

• Blanched Almonds: 50.8g
• Tortillas, ready-to-bake or -fry, flour, without added calcium: 92g

Blanched Almonds have 1.8 times more energy per 100g than Tortillas, ready-to-bake or -fry, flour, without added calcium. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, flour, without added calcium having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Tortillas, ready-to-bake or -fry, flour, without added calcium?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Blanched Almonds	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	6.76% 6.55g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	5.48% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	NA	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	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	8% 3.05g	38g per day for Men 19-50 years
Protein	19.4% 11g	14.3% 8.03g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	3.55% 0.046mg	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	6.23% 25μg	28.4% 114μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	12% 120mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	27.4% 0.25mg	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	21% 1.67mg	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	18.5% 0.43mg	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	35% 245mg	16.4% 114mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	39.3% 21.6μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.67% 24.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Blanched Almonds have 1.3 times more Vitamin B2 and 1.3 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 5 times more Vitamin B1, 1.9 times more Vitamin B3, 3.4 times more Vitamin B5 and 4.6 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Blanched Almonds have 3.3 times more Calcium, 2.1 times more Copper, 5.7 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.8 times more Iron, 13.3 times more Selenium and 45.7 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 4.1 times more Fat, 1.2 times more Saturated Fat, 6.8 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 24.5 times more Omega 3 and 5.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.