Comparing Nutrients in 500 calories Tortillas, ready-to-bake or -fry, corn VS Roasted Almonds

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, corn: 229g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2.7 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, corn, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, corn having above average energy density.

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, corn or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.74% 6.54g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.8% 102g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	2.8% 2g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	38% 14.4g	24% 9.1g	38g per day for Men 19-50 years
Protein	23.3% 13g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.6% 0.5mg	8.75% 0.11mg	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	2.87% 11.5μg	11.5% 46μg	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	4.3% 0.64mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn	Roasted Almonds	Recommended Dietary Allowance
Calcium	18.6% 186mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	102% 0.92mg	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	35.3% 2.82mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	39.3% 165mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	81% 1.87mg	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	103% 720mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	2.84% 105g	0.054% 2g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Corn VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, corn or Roasted Almonds?

Lets compare vitamin content per 500 calories of Tortillas, ready-to-bake or -fry, corn vs Roasted Almonds:

• 500 calories of Tortillas, ready-to-bake or -fry, corn have 3.3 times more Vitamin B1 and 4.4 times more Vitamin B6 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 6.7 times more Vitamin B2, 4 times more Vitamin B9 and 31.1 times more Vitamin E than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Roasted Almonds provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9 and Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Tortillas, ready-to-bake or -fry, corn as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Tortillas, ready-to-bake or -fry, corn vs Roasted Almonds:

• 500 calories of Tortillas, ready-to-bake or -fry, corn have 1.8 times more Phosphorus and 8.4 times more Selenium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2.6 times more Copper, 1.4 times more Magnesium, 2.5 times more Manganese and 1.4 times more Potassium than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Roasted Almonds contain similar levels of Calcium, Iron and Zinc per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tortillas, ready-to-bake or -fry, corn have 5.8 times more Carbohydrate and 1.6 times more Fiber than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 6.7 times more Fat, 3.3 times more Saturated Fat, 3.4 times more Omega 6 and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• Both Tortillas, ready-to-bake or -fry, corn as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.