Comparing Nutrients in 500 calories Tortillas, ready-to-bake or -fry, flour, refrigerated VS Blanched Almonds

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, flour, refrigerated: 163g
• Blanched Almonds: 84.7g

Blanched 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 500 calories - Tortillas, ready-to-bake or -fry, flour, refrigerated or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	15% 4.78g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.7g	12% 16g	130g per day for Men 19-50 years
Sugars	8.36% 6.06g	5.4% 3.92g	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	0.63% 0.46g	0% 0g	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	% 0.62g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.98g	% 3.78g	g per day for Men 19-50 years
Fiber	15% 5.7g	22% 8.4g	38g per day for Men 19-50 years
Protein	24% 13.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.5% 0.82mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	7.5% 0.097mg	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	38.4% 154μg	10.4% 41.5μg	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	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Blanched Almonds	Recommended Dietary Allowance
Calcium	24% 239mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	97% 0.87mg	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	74% 5.93mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	8.56% 36mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	67.6% 1.56mg	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	48% 337mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	66.3% 36.4μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	80% 1203mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	7.87% 0.87mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tortillas, ready-to-bake or -fry, flour, refrigerated vs Blanched Almonds:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 5.1 times more Vitamin B1, 2.4 times more Vitamin B3, 3.5 times more Vitamin B5, 3.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.3 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 Blanched Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tortillas, ready-to-bake or -fry, flour, refrigerated vs Blanched Almonds:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 2.1 times more Iron, 13.4 times more Selenium and 74.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Copper, 6.3 times more Magnesium, 1.8 times more Manganese, 2.7 times more Potassium and 2.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Blanched Almonds have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.4 times more Saturated Fat, 108.9 times more Omega 3, 5.1 times more Carbohydrate and 1.5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Fat, 3.1 times more Omega 6, 1.5 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 Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.