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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.4% 0.8mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	33.4% 134μg	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	3.63% 4.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Almonds	Recommended Dietary Allowance
Calcium	23.6% 236mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	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	32% 2.55mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.3mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	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	48% 335mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	40% 597mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.79% 29g	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, whole wheat vs Almonds:

• Tortillas, ready-to-bake or -fry, whole wheat have 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.
• While Almonds contain 2.1 times more Vitamin B2 and 15.2 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 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, whole wheat vs Almonds:

• Tortillas, ready-to-bake or -fry, whole wheat have 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.
• While Almonds contain 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.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Almonds have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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