Comparing Nutrients in 5 ounces Tortillas, ready-to-bake or -fry, whole wheat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Roasted Almonds	Recommended Dietary Allowance
Energy	15% 439kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	23% 29.8g	130g per day for Men 19-50 years
Sugars	4.77% 3.46g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	36.6% 14g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	24.7% 14g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	15% 0.19mg	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% 196μg	19.5% 78μg	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	8.5% 1.28mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Roasted Almonds	Recommended Dietary Allowance
Calcium	34.6% 346mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	173% 1.56mg	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	46.6% 3.73mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.16mg	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	70% 490mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.16% 42.7g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tortillas, ready-to-bake or -fry, whole wheat vs Roasted Almonds:

• Tortillas, ready-to-bake or -fry, whole wheat have 10.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2.3 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.1 times more Vitamin B2 and 26.6 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 Dry Roasted 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, whole wheat vs Roasted Almonds:

• Tortillas, ready-to-bake or -fry, whole wheat have 18.5 times more Selenium and 205.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.1 times more Copper, 1.4 times more Iron, 3.3 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 1.7 times more Zinc than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Dry Roasted Almonds have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tortillas, ready-to-bake or -fry, whole wheat have 3.3 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Energy, 5.4 times more Fat, 13.5 times more Omega 6, 2 times more Sugars and 2.1 times more Protein than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Dry Roasted Almonds have similar amounts of Saturated Fat and Fiber per 5 oz.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.