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

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, flour, shelf stable: 168g
• Blanched Almonds: 84.7g

Blanched Almonds have 2 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 500 calories - Tortillas, ready-to-bake or -fry, flour, shelf stable or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	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	64% 83g	12% 16g	130g per day for Men 19-50 years
Sugars	6.18% 4.48g	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	0.07% 0.051g	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	% 0.15g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 3.78g	g per day for Men 19-50 years
Fiber	10.6% 4.04g	22% 8.4g	38g per day for Men 19-50 years
Protein	24% 13.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	68.3% 0.82mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	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	49.7% 199μg	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	9.65% 1.45mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Blanched Almonds	Recommended Dietary Allowance
Calcium	27.4% 274mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	0.84% 33.7μg	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	70% 5.6mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	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	51.2% 359mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	83.3% 1249mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	8.72% 0.96mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	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, shelf stable vs Blanched Almonds:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 5.1 times more Vitamin B1, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 4.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B2, 2.1 times more Vitamin B6 and 13.9 times more Vitamin E than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable 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, shelf stable vs Blanched Almonds:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 1.4 times more Calcium, 2 times more Iron, 13.6 times more Selenium and 77.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.5 times more Copper, 6.4 times more Magnesium, 1.8 times more Manganese, 2.5 times more Potassium and 2.6 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Blanched Almonds have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 192.2 times more Omega 3 and 5.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 3.5 times more Fat, 1.6 times more Saturated Fat, 3.5 times more Omega 6, 2.1 times more Fiber and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Blanched Almonds have similar amounts of Energy and Sugars per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.