Comparing Nutrients in 300 calories Tortillas, ready-to-bake or -fry, flour, refrigerated VS Almonds

Weight per 300 calories

• Tortillas, ready-to-bake or -fry, flour, refrigerated: 98g
• Almonds: 51.8g

Almonds have 1.9 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, flour, refrigerated, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, flour, refrigerated having high energy density.

Which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, flour, refrigerated or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.08% 7.83g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	8.96% 2.87g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.2% 48.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	5% 3.64g	3.1% 2.25g	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	0.38% 0.27g	0.079% 0.057g	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	% 0.37g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 2.05g	g per day for Men 19-50 years
Fiber	9.03% 3.43g	17% 6.48g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	19.6% 11g	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	41% 0.49mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.45% 0.058mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 92μg	5.7% 22.8μg	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	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.06μg	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	14.3% 143mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	59.4% 0.53mg	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	44.5% 3.56mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	5.14% 21.6mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29% 202mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	4.72% 0.52mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 4.6 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5, 4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.1 times more Vitamin B2 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 B6 per 300 kcal.
• 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 300 kcal.

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

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.9 times more Iron, 10.3 times more Selenium and 1392.6 times more Sodium than Almonds.
• While Almonds contain 5.2 times more Copper, 6.5 times more Magnesium, 2.1 times more Manganese, 3.1 times more Potassium and 3.1 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 Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.5 times more Saturated Fat, 142.5 times more Omega 3, 4.3 times more Carbohydrate and 1.6 times more Sugars than Almonds.
• While Almonds contain 3.3 times more Fat, 3.2 times more Omega 6, 1.9 times more Fiber and 1.4 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 Energy per 300 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.