Comparing Nutrients in 5 ounces Almonds VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Almonds	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	28.3% 821kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	17% 2.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	54% 70g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	7.25% 5.26g	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	0.22% 0.16g	0.55% 0.4g	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	% 0.24g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.85g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	53.5% 30g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	59.4% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	33.3% 133μg	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	242% 36.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	38% 381mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	16.4% 0.15mg	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	65.7% 5.26mg	64.3% 5.15mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	57.5% 31.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.23% 45.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• Almonds have 4 times more Vitamin B2, 2.3 times more Vitamin B6 and more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 2.5 times more Vitamin B1, 2.1 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Tortillas, ready-to-bake or -fry, flour, refrigerated have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Almonds as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• Almonds have 1.8 times more Calcium, 9.9 times more Copper, 12.3 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus, 5.9 times more Potassium and 5.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 5.4 times more Selenium and 736 times more Sodium than Almonds.
• Both Almonds and Tortillas, ready-to-bake or -fry, flour, refrigerated have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.9 times more Energy, 6.2 times more Fat, 1.3 times more Saturated Fat, 6 times more Omega 6, 3.6 times more Fiber and 2.6 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 75.3 times more Omega 3 and 2.3 times more Carbohydrate than Almonds.
• Both Almonds and Tortillas, ready-to-bake or -fry, flour, refrigerated have similar amounts of Sugars per 5 oz.
• Both Almonds as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.