Comparing Nutrients in 500 calories Tortillas, ready-to-bake or -fry, whole wheat VS Almonds

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, whole wheat: 161g
• Almonds: 86.4g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.7g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.87g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.33% 0.053g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	5.43% 3.94g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	41.6% 16g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	28% 15.7g	32.6% 18.3g	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	111% 1.33mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.84mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 223μg	9.5% 38μg	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	9.68% 1.45mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	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	39.4% 394mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	47.7% 0.43mg	99% 0.89mg	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	53% 4.24mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	79.7% 558mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	109% 59.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	66.3% 995mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.3% 48.6g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.