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

Weight per 300 calories

• Tortillas, ready-to-bake or -fry, flour, shelf stable: 101g
• Almonds: 51.8g

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

Which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, flour, shelf stable or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.66g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	3.87% 1.24g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	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	38.3% 49.8g	8.6% 11g	130g per day for Men 19-50 years
Sugars	3.7% 2.7g	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	0.042% 0.03g	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	% 0.091g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 2.05g	g per day for Men 19-50 years
Fiber	6.38% 2.42g	17% 6.48g	38g per day for Men 19-50 years
Protein	14.4% 8.1g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	9.63% 0.13mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.23mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.18% 0.028mg	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	29.8% 119μg	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	5.8% 0.87mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Almonds	Recommended Dietary Allowance
Calcium	16.5% 165mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	59.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	42% 3.35mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	5.05% 21.2mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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	30.7% 215mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	3.95% 134mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	40.2% 22μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	50% 749mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.89% 32.8g	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, shelf stable vs Almonds:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 4.6 times more Vitamin B1, 2.3 times more Vitamin B3, 5.2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4.7 times more Vitamin B2, 2.5 times more Vitamin B6 and 15.3 times more Vitamin E than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Almonds have similar amounts of Vitamin B5 per 300 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable 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, shelf stable vs Almonds:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 1.7 times more Iron, 10.4 times more Selenium and 1446.5 times more Sodium than Almonds.
• While Almonds contain 4.6 times more Copper, 6.6 times more Magnesium, 2.2 times more Manganese, 2.8 times more Potassium and 2.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable 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, shelf stable have 251.5 times more Omega 3 and 4.5 times more Carbohydrate than Almonds.
• While Almonds contain 3.4 times more Fat, 1.6 times more Saturated Fat, 3.6 times more Omega 6, 2.7 times more Fiber and 1.4 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Almonds have similar amounts of Energy and Sugars per 300 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.