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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Almonds	Recommended Dietary Allowance
Energy	14.5% 421kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	5.43% 1.74g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	34.3% 0.55g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	5.2% 3.77g	8.5% 6.17g	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	0.059% 0.043g	0.22% 0.16g	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	% 0.13g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 5.6g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.02% 0.4mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42% 167μg	15.6% 62.4μg	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	8.13% 1.2mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Almonds	Recommended Dietary Allowance
Calcium	23% 231mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.71% 28.3μg	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	59% 4.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 302mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 2.4 times more Vitamin B1, 2.7 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 9.2 times more Vitamin B2, 1.7 times more Vitamin B5, 4.9 times more Vitamin B6 and 29.8 times more Vitamin E than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 5.3 times more Selenium and 742 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Calcium, 9 times more Copper, 12.9 times more Magnesium, 4.2 times more Manganese, 2.3 times more Phosphorus, 5.5 times more Potassium and 5.5 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 129 times more Omega 3 and 2.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.9 times more Energy, 6.6 times more Fat, 3.1 times more Saturated Fat, 7 times more Omega 6, 1.6 times more Sugars, 5.2 times more Fiber and 2.6 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.