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

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	29% 836kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	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	20.4% 26.5g	54% 70g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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% 0g	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	% 0.043g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0.85g	g per day for Men 19-50 years
Fiber	37% 14g	13% 4.96g	38g per day for Men 19-50 years
Protein	54% 30.3g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	22.6% 0.27mg	59.4% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	6.43% 0.084mg	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	17.4% 69.5μg	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	224% 33.7mg	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

	Blanched Almonds	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	33.5% 335mg	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	58% 4.65mg	64.3% 5.15mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	33% 0.76mg	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	97% 682mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	57.5% 31.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	1.23% 45.3g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.5 times more Vitamin B2, 1.9 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 2.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• Blanched Almonds have 1.6 times more Calcium, 9.9 times more Copper, 12.2 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 5.3 times more Potassium and 5.6 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 7 times more Selenium and 38.7 times more Sodium than Blanched Almonds.
• Both Blanched 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:

• Blanched Almonds have 1.9 times more Energy, 6.6 times more Fat, 1.4 times more Saturated Fat, 6 times more Omega 6, 1.2 times more Sugars, 2.8 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 56.5 times more Omega 3 and 2.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.